Movement Prep
Iron Cross + Scorpion - 5 each leg/10 per side
Up Dog to Down Dog x 10 reps
Inch Worms x 10 reps
Samson Stretch - 60s right leg + left leg
Pass Through x 15 reps (use a broom stick, towel, or any other long object)
Dynamic Warmup
3 rounds - 5 SLOW squats, 20 plank shoulder taps, 30 mountain climbers
WOD
AMRAP 10
18 jumping squats
9 burpees
30s forearm plank
Cash-Out
5x30s wall-sit with 30s rest in between efforts