Warm Up:
Row Bowling x 5

Mobility/Activation:
– Knee Hug
– Walking Quad w/ Reach
– Leg Cradle
– A Skip x 2
– Butt Kicks x 2
– Toe Touch Skip x 2

PreHab/ Motor Control
– Band Pull Aparts 2 x 20
– Overhead (plate) Lunge 2 x 5E

WOD:
5 Rounds of:
3 Min AMRAP w/ 3 Minute Rest b/t Rounds
– 10 Pull Ups
– 20 Push Ups
– 25 Abmat Sit Ups
– 30 Air Squat

Recovery:
– Lax Ball Shoulder
– AIS Ham/ IT
– Super Stretch