Warm-up
0-5:00
Briefing
5:00-30:00
Foam Roll
Scorpion
Laying Rainbow
90/90 Hold
Crab Toe Touch
Pull-up warmup
Push-up technique
Air Squats demo
3 Rounds
3-6-9
Pullups
Pushups
Air squats
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats