Mobility
Foam Roll x 10 passes each:
Lats
Thoracic Spine
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Strength/Skill
1a)Turkish Get-ups: 3 x 3 ea. AHAP Rest 60s
1b) Reverse DB Lunges: 3 x 6 ea. Rest 60s.
1c) Russian Twists: 3 x 20. Rest 60s.
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Metcon
AMRAP x 4minutes:
5 Pull-ups
10 Push-ups
10 Air Squats
Rest 1:00
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AMRAP x 4minutes:
Burpee Box Jumps (24, 20)
Rest 1:00
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AMRAP x 4minutes:
5 Pull-ups
10 Push-ups
10 Air Squats
*Scale as needed.