AMRAP 15:
one arm Y-raise with plate
seated single leg hip flexion
TH-extension with medball
passive wrist flexion+ active fingers flexion

AMRAP 15:
sleeper stretch
single leg hamstring curl
stear the pot
tibia rotation + calf stretch

AMRAP 15:
prone shoulder external rotation with plate
kneeling hip mobility
birddog w/ hold + elbow & knee touches
neck side lift