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
5 Rounds
30 Air Squats
20 Weighted Step Ups
10 Renegade Rows / FLR Rotations / FLR Shoulder Taps (Push Up optional on all variances)
Cool Down
Hold each stretch for 1-2 mins
Pec Stretch
Hamstring Stretch
Lat Stretch