1) Box Programming Dynamic Warm-up - perform 5 minutes of this - skips, walking lunges, carioca, ect.
2) Three-way Thoracic Spine Foam Roll: 1-2 inches of motion x 2-3 spots x 20-30 seconds each.
3) 3 Rounds of:
Thoracic Rotations x 5 each.
Banded Facepull-aparts x 10
Banded Pull-aparts x 10

Prop a bench on something 4'' tall.  Head facing down.  Bench some dumbbells

For time:
10-9-8-7-6-5-4-3-2-1
S20H (135, 95)
Box Jumps w. a step down (24, 20)
T2B

L3: (115, 75)
L2: (95, 65) (20, 15) (Knee Lifts)
L1: (75, 55) (Step-ups) (Abmat Sit-ups)
15:00 Time Cap

Banded Triceps Complex x AMRAP 1 each position
- supinated + pronated + overhead
Then,
- Half-kneeling Biphasic Pec Strech x 60s each
- Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale