<p>1 minute cardio]</p><p>down and back for each</p><p>knuckle draggers</p><p>spiderman (30 seconds each side)</p><p>frog hops</p><p>push up to down dog</p><p>reverse lunges</p><p>&nbsp;PVC pass throughs for 30 seconds</p>

<p>starting at 4&nbsp;reps then increase by 2 each round, for 10 minutes</p>

<p>AMRAP 20 min</p><p>5 handstand push ups</p><p>10 single leg squats</p><p>15 pull ups</p><p> </p><p>Every 4 minutes (starting at 0:00) 15 hang power snatches (75/55)</p>