Warm Up
2x
10 inch worms
10 jumping squats
10 push ups
Bear crawl and crab walk down and back
Strength
5x10 pushups
5 second count on way down all the way to floor
Add weight if possible
WOD
5 rounds for time
20 squats
20 sit ups
20 T2B
Post
50 windshield wipers
Shoulder mobility work