Mobility:
3 min Quad Smash, per leg
3 min Lacrosse Ball Shoulder Smash, per side

Metcon:
30-20-10-20-30
Jump Squats
500ft Shuttle between each round (50ft increments)

Accessory Work:
tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement