Warm-Up
4 minutes single skips
2 rounds
16 spider lunges
12 superman w/ arm retraction
8 Hanging scap retraction
Met-Con
3 Rounds, with 2min of work followed by 1min of Rest per exercise:
Mobility
90sec/side Overhead Band Stretch with External Rotation (BaSL p.258)
90sec/side Lunging Hip Flexor Stretch (knee down)