MOBILITY & WARM UP
10′ Banded Stretch Around Trouble Area; Then:
EMOM x 12 (3 Rounds)
1 – 45″ Row/Double Unders/200mt Run
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

MOBILITY & SKILLS
Practice Double Unders

CONDITIONING
“LOVELY”

20 min AMRAP:
20 DB SA OH Walking Lunges #22,5/15
30 AB-Mat Sit Up
50 Double Unders