Warm-Up:
3 min Single Skip Jump Rope
2 x Samson stretch 30sec/side + 4 Inchworm to Down Dog Stretch (pressing heels down)
2 x 10 Rolling Split Straddle, 10 Spider Lunges, 5 Dive Bomber Push-Ups
2 x Band Resisted Lat/Tri Stretch 30sec/side

Strength: Push Press
Push Press 5-5-3-3-3 PLUS 5 hanging scap retractions following each round

Met-Con:
3 rounds of 7 Burpees, 14 DB Thrusters, and 21 Air Squats

3 min single-skip Jump Rope;
2 x Samson stretch 30sec/side + 4 Inchworm to Down Dog Stretch (pressing heels down)
2 x 10 rolling split straddle, 10 Spider lunges, 5 dive bomber pushups
2 x Band Resisted Lat/Tri Stretch 30sec/side

2 min single-skip Jump Rope;
2 x 5 Hips to Wall, 10 Hollow Rocks, 10 Pause Squats, 10 Band GMs

500m Row;
10 leg swings against wall, Straight Leg L,R
10 leg swings against wall, bent Leg L,R

5-7min Barbell Calf Massage (both sides)
2min oer side alternating Hip Cross-Over (30sec) and IT Band Cross-Over (30sec)
2min per side alternating Death Stretch-Chest Up(30sec) and Death Stretch-Chest Down (30sec)
1min per side Seated Back Twist
2min per side Lat Roll (using squat cage safety pins)