1 min T-spine foam rolling
1 min/side lat foam rolling
Bench shoulder stretch x 4 :15, :15 rest
2 min/leg pigeon pose
Warmup
2 rounds:
Wide-grip banded PVC lat pulldown, 10 reps
Bench dips, 8 reps
1 1/4 airsquats, 10 reps
Performance
"Cindy"
20min AMRAP = 12 + 8
5 pullups
10 pushups
15 air squats
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