Warmup
-wrist series
-20 deficit calf raises
-1 min jumprope
-20 scapular pushes
-10 side to side squat
-10 pike squat
-5 slow pushups. Tale 10s to descend with perfect form
– 10 jumping deck squats
-1 min jumprope
-10 burpee deck squats
WOD: for time
-100 double-unders
-21 burpees
-75 double-unders
-15 burpees
-50 double-unders
-9 burpees
Then
-2 min rocking table
-90s twisting bear
-90s supine shoulder extension
-10r supine shoulder extension walk
-90s seal stretch
-90s each side reach underneath
-90s seal rock
-90s supine trap stretch
-90s elevated cat stretch
-90s capsule stretch each side