WOD

Mobility
Foam Roll: T-Spine/Lats/Triceps
Scorpion Twists
Spiderman w/ Twist

Primer
12cal Bike
10 Wall Angels
10 Foam Roller Wall Slides w/ Band
10 Dive Bomber Push-Ups

(2) https://youtu.be/M_ooIhKYs7c?t=11
(3) https://www.youtube.com/watch?v=rfLd0x2xyQM

Strength
4 Sets
5 Strict Shoulder Press
8-10 DB Hammer Curls

Conditioning
For Time (20min Time Cap)
4 Rounds of:
15/12cal Bike
10 Push Press (95/65) | (135/95)

Rest 3:00

then, 4 Rounds of
12/10cal Bike
100m DBall Carry