WOD

Mobility
Foam Roller (legs/glutes)
Arm Bar Stretch
Couch Stretch

Primer
3 Sets
15s e/side Plank Bird Dog (elbows)
5e/side SL Glute Bridge
10 DB Butterfly Raises
12 DB Reverse Flies

Conditioning
Four Rounds for Reps:
(30sec Work/30sec Rest)
HR Pushups
Abmat Situps
Kettlebell Swings (53/35)
Mountain Climbers
Dumbbell Push Press