Warm Up

2 Minutes of Cardio of Choice Slowly Increase Intensity

Mobility and Activation
Calf Raises X 30 Seconds
Leg Swings X 30 Seconds per Side
Arm Swings X 30 Seconds
Standing Hip Circles X 30 Seconds per Side
Standing Prayer Stretch X 30 Seconds
Squat Hold X 30 Seconds

Movement Prep
Dead Hang X 30 Seconds
Scap Pull-Ups X 10 Reps
Pull-Ups X 5 Reps
Air Squats X 10 Reps
Sit-Ups X 10 Reps

Strength

Back Squat

Every 2:15 on the Minute X 3 Sets
5 Reps @ 80% 1RM

Pull-Ups

Every 2:15 on the Minute X 3 Sets
80% of Max Reps

*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

WOD

15 Minute AMRAP

COMPETITIVE

10 Air Squats
10 Pull-Ups
20 Sit-Ups

PERFORMANCE

10 Air Squats
10 Feet Elevated Ring Rows
20 Sit-Ups

LIFESTYLE

10 Air Squats
10 Ring Rows
20 Crunches

This Is A Full Body Strength Endurance and Conditioning Workout, Members Should Pick a Scale They Can Move Smoothly Through With Limited Breaks