Dynamic Mobility, Activation and Warm-Up

Row/run/bike an easy 3:00

T-Spine Stretch on a bench x 30 seconds
Prone PVC Pipe Pass Thrus x 15 reps
 
and then …
Deep Squat Progressions x 5-7 reps

Followed by …
Kettlebell Halos x 10 (5 in each direction)
Kettlebell Press x 5 (left side)
Kettlebell Windmills x 5 (left side)
Kettlebell Press x 5 (right side)
Kettlebell Windmills x 5 (right side)
Kettlebell Push Press x 5 (left side)
Kettlebell Waiter Carry x 20-25 yards (left side)
Kettlebell Push Press x 5 (right side)
Kettlebell Waiter Carry x 20-25 yards (right side)

Mobility:
Shoulder Prehab
Two sets of:
5 Y Raises
5 T Raises
5 I Raises

Rest as needed

WOD
20:00 EMOM
min 1- Farmer Carry 50m- pylon and back
min 2- 8 x rotational med ball throws/side- please be on the brick wall for these!
min 3- 12/10 cals bike- keep over 65/60 RPMs
min 4- Prisoner box step ups max reps x 45 seconds- hands are behind the head, elbows out