Warm-Up:
3 x
5 Inchworms on Forearms,
10 Hollow Rocks
15 Band GMs

then,

2 x Tube Rotation series
– 15 Internal Rotations/Scap Touches/side,
– 15 External Rotations/Reverse Pitches/side

Met-Con:
5 rounds for time of
18 KBS,
12 Push-Ups,
6 Plank-to-Squat

Finisher:
3 rounds, NFT, of
10 Single-Leg KB DL,
20 Band Pull-Aparts,
30 Flutter Kicks

Mobility:
Partner Shoulder Stretch w/ PVC,
Spinal Twist on Floor