Warm-Up 

Plank warm-up #1

1. 30-second plank on forearms

2. -7 push-ups

3. 30-second plank on hands

4. -7 mountain climbers

5. 30-second plank on the right hand

6. -7 toe touches from the position above

7. 30-second plank on the left hand

8. -7 toe touches from the position above

9. 30 seconds plank on hands

10. -7 knee tucks

WOD

3 rounds of:

8 SB front squats

4 SB TGU left shoulder

4 SB TGU right shoulder