<p>1 minute bike or row</p><p>0:30 Push-Up to Down Dog<br />0:30 Bodyweight Good Mornings<br />0:30 Pausing Glute Bridges<br />0:30 Active Spiderman</p><p>1:00 Child’s Pose</p>

<p>4&nbsp;Supersets For Quality (10 minutes)<br />1 Minute L-Sit Hold* (or max effort)<br />20 seconds&nbsp; Barbell Front Rack Hold (110% of 1RM)<br />30 Seconds superman Hold</p><p> </p>

<p>5 Rounds For Time [25 Minute Cap]:<br />3 Rounds of "Cindy"<br />1 Round of "DT" (155/105)<br /><br />*Score = Time it takes to complete the workout</p><p> </p><p>CINDY: 5 pull ups, 10 push ups, 15 air squats</p><p>DT: 12 deadlifts, 9 hang power clean, 6 push jerk</p>