Warm Up: 8 Mins
1:00 PVC ROM
2 Rounds
15 Pull Aparts
10/Side DB External Rotation
5 Strict Press
5 Split Jerks
:30 Hollow Hold
Then 1:00 / Side LAX Rotator Cuff

Strength: 12 Mins
12 Min EMOM
Min 1: 10-12 Bench Press
Min 2: Rest
Min 3: 10-16 T2B
Min 4: Rest

Mobility: 8 Mins
1:30 / Side KB Calf Smash
:45 / Side Straight Knee Calf Stretch
:45 / Side Bent Knee Calf Stretch
1:00 / Side Samson Stretch

Metcon: 9 Mins
3 Round Tabata :45/:15
Ball Slams
DU or Singles
Thrusters 45/35