Warm up
-wrist series
-1 min jumprope
-20 scapular pushes
-1 min jumping jacks
-1 min cross body mountain climbers
-6 inchworms
Then
2R Manflow prone scapular mobility https://www.youtube.com/watch?v=ud3qjfjHaCE
-30s prone Y (thumbs up) 1:19
-30s prone T (palms down) 2:12
-30s prone W (palms up) 3:08
-3 prone pull up 3:57
If too stiff to perform then lie prone on a bench and use the greatest range of motion you have.
If very flexible, then hold weight (3lbs or less) or resistance band. 5:03
WOD: 18 min EMOM (3R)
-30s max pushups or incline pushups
-10 German arm swings https://www.youtube.com/watch?v=1asJ5welDDw
-30s max pushups or incline pushups
-5 reps Xiaopeng forward each side https://youtu.be/qns8LDZ5ddA?t=50
-30s max pseudo planche pushups, pushups or incline pushups
-5 reps Xiaopeng backwards each side https://youtu.be/RJelJFE5meI?t=25