3 Rounds
8 Hanging Scap Retractions
8 Spider Lunge w/Reach up
8 Alt Samson Lunges
8 Supine Scorpion
AMRAP 10 Minutes
5 Devils Press
10 DB Box Step Ups
15 Toes to Bar
Rest 3 Minutes
Then complete the number of Rounds and Reps accomplished in the AMRAP for time (15 Minute cap)
1 Min Single Leg Flexion/side
1 Min Standing Calf Stretch/side