(10 min)
800m run/ 1000 m row
Foam roll/PVC roll
Shoulder smash

Mobility:
Shoulder smash
4 way banded stretch
Plate circles (1 arm at a time hanging)
KB squat sway

Dynamic:
1 leg hop to stabilization alternate feet each hop (down and back twice)
Hold each hop for 2 seconds

Hamstring rollouts
Lunge complex
Walk out prayer squats

Skill work:

Perform the following (not for time)
3 rounds, work on form

4 pistols (scale as needed)
8 push-ups (hand release)
10 walking lunges

Rest as needed between movements and or rounds.

2 round TABATA:

Wall sit
Plank
Bar hang

Scale as needed

For time:

1 mile run

5 rounds :

2 ring dip (ring row/band assisted)(unassisted)
4 HSPU (box)(1 mat)(deficit)
6 pistols (box/assisted)(unassisted)

Pigeon stretch
Couch stretch
4way banded stretch
Shoulder smash