Warm-Up:
2x
Bunny Hop (Hall-to-Wall)
10 Scap Retraction Push-Ups
10 Dolphin Push-Ups
Toy Soldier/Straight Leg-Swing Walk (H2W)
10 Scorpions
10 Supine Alt Hand-to-Foot
High Knees (H2W)

Pre-Mobility:
2 x 15 Internal/Cross-Body Rotations + 15 Scap Touches w/ Resistance Tubes

Met-Con:
5 rounds of 6 Shoulder-to-OH, 9 Bar Facing Burpees, 12 Windshield Wipers

Mobility:
1 x H2W Squat Walk (1/2 way Left, 1/2 way Right);
Samson Stretch to Pigeon Stretch

Warm-Up:
2x
Bunny Hop (Hall-to-Wall)
10 Scap Retraction Push-Ups
10 Dolphin Push-Ups
Toy Soldier/Straight Leg-Swing Walk (H2W)
10 Scorpions
10 Supine Alt Hand-to-Foot
High Knees (H2W)

Pre-Mobility:
2 x 15 Internal/Cross-Body Rotations + 15 Scap Touches w/ Resistance Tubes

Extended Warm-Up / 13.3 Prep:
1 x H2W Squat Walk (1/2 way Left, 1/2 way Right);
3 x 10 Hip Bridge, 10 Toad Squats, 10 Alt-T’s (no push-ups)

Mobility:
2min of the Keg Drill;
2min of Band Distracted Hip-Flexor Stretch (1min/side)
1 x H2W Squat Walk (1/2 way Left, 1/2 way Right);
Samson Stretch to Pigeon Stretch