warm up
2-3 sets
20 feet lateral banded walk/direction
20 feet quadruped crawl forward and backward
12 goblet tall kneeling to standing- 6/leg
12 goblet good morning

Shoulder warm up
https://www.instagram.com/p/CEfAZAZDXHf/



WOD
"A&R"- hold on tight!!!
4 rounds

5:00 EMOM

min 1- 4 burpees
min 2- 4 burpees + 4 TTB
min 3- 4 burpees + 4 TTB + 4/side DB snatch  40/30    20/15
min 4- 4 burpees + 4 TTB + 4/side DB snatch + 4 TTB
min 5- 4 burpees + 4 TTB + 4/side DB snatch + 4 TTB + 4 burpees

sub for TTB- abmat sit ups

**if, or when, you don't make the 5th minute, be ready to start minute one over at 4 burpees. 



Cool Down
1:00 butterfly stretch- feet are together at the soles with the knees out. Try to get the knees close to the ground.
1:00/side couch stretch
2:00 child's pose