Warm-Up
15 mins
Full Body Stretching with Yoga Flows
&
Low Intensity Activation Exercises 

Workout
July 27th
20 Minutes AMRAP of:
A1- 20 Mountain Climber Stretching Version 
A2 - 15 Supermans
A3 - 10 DB Rows + 5/5 Renegade Rows 
A4 - 10 DB Thrusters
A5 - 60 Jump Rope

Aug. 4th
20 Minutes AMRAP of:
A1 - Walking Lunge 6/6 (Pause at top with knee above belly)
A2 - 12 Hand Release Push Ups + 12 Sit Outs
A3 - 12 MB American Twist  
A4 - 20 Hollow Rock & Mountain Climbers
A5 - 20 Band Straight Arm Pull Downs w Knee Kick

Mobility & Flexibility - Cool Down
A.  Foam Roll - (Back & Lats Focus)
B.  Hips - Static Holds in various Positions
C. FMS - Shoulder Mobility Test as a Drill (R&L) 20/20

Warm-Up
3 Rounds of:
 A1- 20 Down Dog to 20 Cobra
 A2- Push Up Plank to Mountain Climber Moving Stretches 20/20
 A3- All 4's - Hip Circles 10/10 Clock Wise - 10/10 Counter Clock Wise

Workout
July 13th
20 Minutes AMRAP of:
A1 - 5 Sit to Stands with (R&L) 1 Arm at a Time Reach to Sky at Bottom of Squat
A2 - 15 (2 DB) Dead Lift 
A3 - 10 Hand Release Push Ups (slow on the down) + 5 MB Sit Ups
A4 - 20 Band - Squat to High Pull
A5 - 50 Jump Rope

July20th
20 Minutes AMRAP of:
A1 - Walking Lunge 10/10 (Pause for Perfect Form at Top & Bottom)
A2 - Single Leg Dowel Dead Lift  (Pause at Bottom 3 Seconds) 5/5 
A3 - 10 Hand Release Push Ups  + 10/10 MB American Twist
A4 - 20-20-20 of: Hollow Rock, Flutter Kicks & Mountain Climbers
A5 - 50 Jump Rope + 5 Burpees

Mobility & Flexibility - Cool Down
A.  Foam Roll - (Back & Lats Focus)
B.  Hips - Static Holds in various Positions
C. FMS - Shoulder Mobility Test as a Drill (R&L) 20/20