Warm Up
2 rounds
200m row
30 seconds scap push ups
30 seconds deep squat progressions
30 seconds yoga push ups- plank to up dog to down dog and back to plank

Mobility:
https://www.instagram.com/p/B3W5PsXnFEd/
Shoulder warm up
2 sets of 8-10 reps each
1. thoracic rotation
2. floor shoulder rotation
3. quadruped reaches
4. elevated plank to pike position- walk in and out


WOD
Every 3:00 for 10 rounds
10/7 cals bike
10 TTB
max reps push press @ 40-50%
*your aim for reps in push press is 5-10. Then take rest before the next round. Barbell is taken from the floor.