Warm up:
Passthroughs x10
Rotator Cuff Warm-up
IR Stretch x3
Overhead Stretch x3
Perfect Stretch w IR & Flexion x3
Side lunge Stretch x3
2 Rounds: Med Ball Toss WU
Overhead x10
Side to Side 5/side
Chest Pass x10
Under Hand x10
6:30
Mechanics: Squat/Front/Overhead
WOD: For Time
10 Jump Ropes
25 Walking Lunges
30 Supine Pull-ups
25 Box Jumps (24"/20")
30 Push-ups
25 Kettlebell Swings (55/35)
30 Sit ups (Unanchored/Military)
25 Thrusters (35/20)
30 Supermans
25 Push Press (35/20)
10 Deadlifts (55/35)
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