Warm Up
Couch/shoulder stretches
50 jumping jacks
20 squats 2 sec pause at bottom
10 hand release pushups
10 scorpions
WOD
5 rounds
5 min. AMRAP
400m run
then with remaining time:
Cindy (5-10-15)
Rest one minute between rounds
Score is number of rounds of cindy
Post
Mobility ball on front shoulders/pecs