Things you need:

• Cans
• Stick
• Wall

Warmup

10 → 1 of the following:

• Squat
• Lateral hops or stepping
• Fwd/Lat/Bwd tap with or without hop

Mobility/Movement

• Shoulder Can Stability Series

WOD

AMRAP 15’

14x each:

• Bottom Squats
• Runner’s pose R
• Runner’s pose L
• Wall touch jumps
• Can fast feet taps

Cooldown/Correctives

½ kneeling:

• Hip Flexor
  and
  Mobility Flow

Mindfulness

Don’t adapt to the energy in the room. Remain calm and choose to influence the energy in the room.

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