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
21 KBS
15 Goblet Lunges
9 Single Arm bent Over Rows e/a
20 Plank Marches
Cool Down
Hold each stretch for 1-2 mins
Pec Stretch
Hamstring Stretch
Lat Stretch