Warm up
5 slow air squats
5 good mornings
10 sit ups
7 air squats
5 good mornings
10 sit ups
10 faster air squats
5 good mornings
10 sit ups


Mobility:
5 each side Bear rolls https://www.youtube.com/watch?v=hDwTZFZ7kI810 x shoulder taps with a 1-2 second pause

Strength Set
3 rounds
40 frog pumps
10/side Bulgarian split squat pulses

WOD
"Poolside"
20-18-16-14-12-10-8-6-4-2
Alternating DB snatch  20 reps = 10 each side
DB goblet squat
DB Russian twist   20 reps= 10 each side