Warm-Up:
Hall to wall spider crawl
10 hips to wall
10 Rolling split straddles
Hall to wall spider crawl
30 Band Good Mornings
10 Rolling split straddles

Strength:
5 x 5 Floor Press + 5 Pendlay Row

Met-Con:
For Time, complete
30 DB Russian Twists
30 Lateral Vaults
10 DB Burpees

20 DB Russian Twists
20 Lateral Vaults
10 DB Burpees

10 DB Russian Twists
10 Lateral Vaults
10 DB Burpees

Warm-Up:
Hall to Wall Spider Crawl
Hall to Wall Butt Kickers
Hall to Wall High Knees
Hall to Wall Straight Leg Swings
Hall to Wall Spider Crawl

3 x
10 Scorpions
10 Toad Squats
10 Rolling split straddles
10 Supine Scorpions

Mobility:
2 x
1 min Ankle Mobility Squat w/ Barbell on Knees
3 min Calf Roll on Barbell (~90sec/side)

3min Couch(Death) Stretch/side
(2 x 45 seconds Chest Up + 45 seconds Chest Down)

2-3min Foam Roll Back (lower, then upper)
2-3min Hip Crossover
2-3min Band Resisted Lat/Tri Stretch from the low post (band around wrist) OR pull-up bar (band around elbow/tricep)

Shoulder Pre-Hab:
2 rounds/side of
– 10 External/ Cross-Body Rotations
– 10 Internal/Cross-Body Rotations
– 10 External/Reverse Pitching Rotations
– 10 External/Straight-Arm Cross-Body Sweeps
– 10 Scap Touches

Roll out all other sore points, especially:
– upper back/shoulders/scapula/lats
– glutes/hip flexors/quads/ITB/