3:00 Cardio (your choice)

-then-

2 Sets:
5 Ring Rows
10 Jumping Lunges
5 Inchworms
10 Banded Lat Pulldowns

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

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

Complete 20 Minute AMRAP of:
8 Rounds:
5 Strict Pull-Up
10 Push-Up
15 Air Squat

4 Rounds:
10 Strict Pull-Up
20 Push-Up
30 Air Squat

2 Rounds:
20 Strict Pull-Up
40 Push-Up
60 Air Squat

1 Round:
40 Strict Pull-up
80 Push-Up
120 Air Squat

20-Minute AMRAP of:
5 Pull-ups 
10 Push-ups
15 Squats