WOD

Mobility
Scorpion Twists
Pigeon Stretch
Cat Cows

Primer
10 Banded Passthroughs
15 Supinated Pullaparts
10 Downdog/Cobra
200m Run

Strength
4-5 sets
6 Bench Press
4ea Single Arm Ring Rows

Conditioning
3 Rounds For Time:
200M Run
500M Bike
20 Pushups
40 Situps