Time: 25

Mobility: Lats with SMR tools – 5 minutes
400m Jog
Tic-Tac toe game
10 Scap Pull-ups
10 Scap Push-ups
10 Ring Rows
15 Air squats
10 Push-ups

Part 1
Time: 35
Primary: Ventilation - Secondary: Plumbing

800m run
5 Rounds Cindy
600m run
4 Rounds Cindy
400m run
3 Rounds Cindy
200m run

5 Pull-ups-> Ring Rows
10 Push-ups-> Box Push-ups
15 Air Squats

Notes: this workout should, like them all, should be scaled to give the desired intent. In this case, we want aerobic power, so continued, high breathing movement.

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