Sunday

Warm-up
Warm-up
1 ROUND (5:00 Cap)
:30 Wall Sit
:15/:15 Doorway Stretch (L/R)
:30 Reverse Plank
:30 Wall Sit

Immediately into…

3 ROUNDS (5:00 Min Cap)
10 Jumping Air Squats
10 Scap Push Ups
10 Kip Swings

Workout
Metcon
FOR TIME
10 Rounds of "CINDY"*

Immediately into…

"T2B FRAN"
21-15-9
Thrusters (95/65)|(65/45)
Toes to Bar

*1 Round of "CINDY" is…
5 Pull-Ups
10 Push-Ups
15 Air Squats

(Score is Time)

Cool Down
Warm-up
FOR RECOVERY
8:00 Flow Stretching…

Recommended Flow:
Cobra Stretch
Dragon Stretch (L)
Dragon Stretch (R)
Saddle Stretch w/ Arm Cross (L)
Saddle Stretch w/ Arm Cross (R)
Seated Forward Fold
Rebound Recovery

(No Measure)