Warm Up:
10 PVC Pass Thrus, Halos, Good Mornings Then :
9 min EMOM
Min 1 12 Slam Balls
Min 2 6-8 Dive Bomber push ups
Min 3- 10-12 Shoulder Taps (can scale to pike taps)
 

Mob: 5-6 mins
2 min Banded Ankle Mobility
90 sec/side Couch Stretch (wall hip flexor stretch) 

WOD
RX- Every 4 min Short Lap
10rds 8 burpee box jumps 15 wall ball 14/20#
Scale- Every 4 min NJ Sprint
 

Start the rounds at zero, then every 4 mins take a lap. Start your rounds where you left off. 

Comment