400M  Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)

4 Rounds
45 sec. weighted plank
10 windshield wipers 95/65
10 supermans

Running Cindy
20 min AMRAP
5 Pullups
10 Pushups
15 air squats
100m Run