lämmittely:
Crab reach
squat hold + knee taps
split stance thoracic rotation

AMRAP
Banded shoulder circles
Banded lying hip internal rotation mobility
birddog + elbow & knee touches, 1s pause @top
Wrist rotation DB

AMRAP
DB Shoulder rotation
Seated hip flex (scaling: lean back or single leg)
Weighted thread the needle
neck retract

AMRAP
Sidelying T-raise
Single leg hip thrust, 2s stop @top
pallof press from split stance pos.
Tibia rotation + calf stretch