Warm up(8)
2rds
10 double climbers
10 bicycles
10 plyo

Mobility(2)
1:00 min elevated child's pose
:30 chest opener per

Intervals(20)
:45 rope slams-rest :15
:45 bridge-rest :15
:45 shuttle runs rest :15
:45 mb over shoulder rest :15
repeat 5x

Finisher
30 w-raise
60 russian twist
1:00 min shoulder distraction