WOD

Mobility
Psoas Smash
Hamstring Stretch
Kneeling Stretch
Kneeling Thread the Needle (T-Spine)

Primer
20 Penguin Claps
20s Single Arm Planks (e/side)
10 Superman Extensions (1sec pause @ top)

Strength
4 Sets:
60 Sec of Jump Rope Practice
20 Shoulder Taps
15 V-Ups

Conditioning
Max Reps in 4 Rounds:
1 Min of Abmat Situps
1 Min of Bike for Cal
1 Min of Row for Cal