WARM-UP - Crossover Symmetry Warm- up or Banded 7’s -into- 1 Round Through 10 yd walk on toes 10 yd walk to toes backward 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd lunge walk-arms locked out overhead 10 yd lunge walk - torso twist towards forwarding leg 10 yd butt kickers 10 yd high knees * If you have time, go through more of the Hinshaw Warm Up * WORKOUT PREP - 1 set 100m Run (workout pace) 3 Pull-Ups 6 Push-Ups 9 Air Squats WORKOUT - Dolly Parton Freedom (RX’d) 30:00 AMRAP 400m Run 5 Rounds of “Strict Cindy” *1 Rd of Strict Cindy 5 Strict Pull Ups 10 Push Ups 15 Air Squats MOBILITY - 1 min Seal Pose 1 min Bicep stretch on wall 1 min Tricep lacrosse ball smash (each side)