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Things you need:

  • Jump rope
  • Weight/book
  • Cans

Warmup

30” each:

x2 rounds

  • Jump Rope
  • Jumping Jacks
  • High knees
  • Butt kicks
  • Plank walk outs
  • Down dog alt toe touch

Mobility/Movement

  • Mermaid
    • Pose
    • Rotations
    • Lifts
    • Forward fold

WOD

AMRAP 15’

x8 Each

  • SLS L Book Halo floor touches
  • SLS R Book Halo floor touches
  • Lunge PNF lifts R
  • Lunge PNF lifts L
  • Bottom squats

Cooldown/Correctives

  • Canned Shoulder Stability Series

Mindfulness

CTRL + ALT + DEL
Control yourself
Alter your thinking
Delete negativity