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15 Min on the Clock
Row@75% effort
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Rest 2 Min
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15 Min on the Clock
Jump Rope :60 Sec
10 Meter Shuttle :60 Sec
Side Plank :30 Sec each side
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Rest 2 Min
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15 Min on the Clock
Active Bar Hang :15 Sec
Handstand Hold :15 Sec
:15 Sec Parallette L-Sit hold(bend you knees if needed)
Banded Scap Retraction 10 Reps
Super Man 10 Reps
Hollow Rock :30 Sec