Warm Up:

A) 3x:

  • 1:00 Hollow Body Hold
  • 1:00 seated PVC pass through

B) 2x:

  • 10 band pull aparts
  • 5 perfect push ups
  • 10 Bear Crawl Touches
  • 5 banded pull downs
  • 10 kip swings
  • 5 ring rows

C) 2x:

  • 10 knee hug lunges
  • 10 spiderman steps
  • 10 side plank w/ hip drop and reach
  • 10 see saw steps

Workout:
20 Min AMRAP

  • 400 M Run/Row
  • 7 Muscle-ups

**Main site WOD on 3/25/15