General Warm Up
2mins Pulse Raiser (Run, Row,Bike,Skip,Burpee etc)
into 3 Sets
10 x Halo Flow (use any weight you have)
10 x Scap Push Up 5/5 x Tall Kneeling Windmill (with or without weight in top hand)
Mobility
Wrist Stretch Once through (feel free to do more)
10reps on each side Come in and out of Flexion (Elevate fingers to increase ROM)
WOD
Amrap in 12-15 mins
5 Hang Split Snatch e/l and arm
10 DB OH Reverse Lunges
15 DB Swings