Walk it out
Metcon (Time)
Warm Up 10-15 of each movement
Shoulder Mobility
Boot Straps
Side Lunges Each Side
Sampson Stretch
Spider Mans
Iron Cross
Scorpion Stretch
Inch Worm
Downward Dog
Hollow Rocks
Super Mans

WOD

RX:
40-30-20-10 reps
Walking lunges
Push-ups

RX+
40-30-20-10 reps
Front rack lunges 50/35
6″ Deficit Push-ups (use a plate or yoga blocks anything you can stack)