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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.