WOD:
A. Basic warmup x 1 round
1. Theraband shoulder warmup x 10 each
2. scap pushups- slow and controlled x 5
3. scap pullups- slow and controlled x 5
B. Positions x 2-3 rounds
1. hollow position pushup with 5 count to bottom, 1 count to top x 5
2. arch hold with PVC x 20 sec.
3. hollow hold with PVC x 20 sec.
C. stretching x 2-3 rounds
1. pike stretch x 1 min
2. straddle stretch x 1 min
