1) Dynamic Movement in place consisting of: 10 Inch Worms + Push-ups + 20 Skip Jacks + 30 Jumping Jacks + 40 Single Unders + 50 Shoulder taps
2) Mobility - Three-way Thoracic Spine Foam Roll: 1-2 inches of motion x 1-2 spots x 20-30 seconds each + 15 Thoracic Rotations each
3) Activation - AMRAP 3 of: "Rusin Triset" 10 Over and Back + 10 Banded Facepull-aparts + 10 Banded Pull-aparts
4) KB Warm-up - 5 reps per movement:
KBS (53, 35)
1-Arm KB Push Press - 5 each arm
Split Stance KB Rows - 5 each arm
Turkish Get-ups - 1 each side

AMRAP 15 of KB Complex:
20 KBS (53, 35)
20 1-Arm KB Push Press - 10 each arm
20 Split Stance KB Rows - 10 each arm
2 Turkish Get-ups - each side
Rest as needed between rounds

L3: (45, 30)
L2: (35, 25)
L1: (25, 20)

- Foam roll pecs x 60s each
- Half-kneeling Biphasic Pec stretch x 60s each
- Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale