General Warm Up
3 Sets
15 High Knees & 15 Butt Kickers
2 x Inch Worm to Pike 360’ (each direction)
10 x Curtsy Lunge (alternating sides)
Mobility
Once Through Quadruped Reach Through 5 x Each Side
WOD
A. 10 min at conitnuous aerobic pace
60s Cardio
30 Mountain Climbers
15 Object Deadlfts
rest 2 mins
B. 7 mins at harder effort
10 Jump Squats
5 Slit Stance Rows + 5 Push Press right
5 Split Stance Rows + 5 Push Press left
rest 2 mins
C. 5 mins at hard effort
Burpees max reps
Mobility
Hold each stretch for 1-2 mins
Shoulder Stretch
Front of Shoulder Stretch
Quadruped Rotation Stretch