MOBILITY & WARM UP
2 Rounds, at low intensity:
2:30 Bike/Run
5 Scap Retractions 
5 Strict Pull-Ups
10 Push Ups
20 Hollow Body
Then:
2 Rounds:
5 Inch Worm
30 Sec Alternate Spiderman & Reach
10 Sec Deadhang Pull-Up Bar Hold

SKILLS & SPECIFIC WARM UP
“Back to School”
Air Squat – Push Up – Pull Up

CONDITIONING

“NEW FRIENDSHIP … ”
FOR TIME:
100 Burpees
every 2′
1 Round of “CINDY”