2 Sets:
1 Minute Moderate Cardio
5 Renegade Rows
10 Air Squats
5 Strict Pull-ups/Ring Rows
10 Banded Good Mornings

Crossover Symmetry Activation

Then...

Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

With a partner, complete the following for time(s):
3 Rounds:
30/24 Calorie Assault Bike
30 Bench Press (135/95)

-Rest 3:00-
3 Rounds:
30/24 Calorie Row
30 OH DB Walking Lunge (50/35)

-Rest 3:00-
3 Rounds:
30/24 Calorie Ski
30 Push-ups