<p>30 Second Alternating Reverse Lunge</p><p>30 Second Down Dog</p><p>30 Second Active Spiderman</p><p>30 Second Active Samson</p><p>15 Second Alternating Quad Stretch</p><p>15 Second Knuckle Draggers</p><p>30 Second Down Dog to Push-Ups</p><p>30 Second Plank Hold</p>

<p>3 rounds:</p><p> </p><p>8 barbell RDL</p><p>max effort strict hspu</p><p>20 v ups</p>

<p>5 Rounds For Time:</p><p>10-8-6-4-2 Devil’s Press</p><p>30 Sit-ups</p><p>50′ Dumbbell Front Rack Luge</p><p data-rte-preserve-empty="true"> </p><p>Dumbbells: (50’s/35’s)</p><p data-rte-preserve-empty="true"> </p><p>Time Cap: 20 Minutes</p>