warm-up

roll out

       lower body external rotators

       upper body external/internal rotators

spiderman

moon the sky

forced abduction

mackenzie extension w/ scapular retraction

strength

3 x 5 power cleans

WOD

15 min amrap

12 overhead lunge step 45 m/25 lb w

10 box jumps 24″

8 clapping push-ups