<p>1 minute Cardio</p><p>30 seconds:</p><p>pausing air squats (2 seconds at the bottom)</p><p>quad stretch</p><p>up dog down dog</p><p>cradle stretch</p><p>PVC pass through</p>

<p>2 rounds for time: (20 minute time cap)</p><p> </p><p>1000 meter run</p><p>50 thrusters (45/35)</p><p>30 chest to bar pull ups</p>