Mobility: L-Spine/Shoulders

Part A: 
Alternating Tabata Hollow / Arch Holds (8 x 20:10)

Part B: Three Sets Not for Time:
15 Side Plank Crunch - ea.
10 Dowel Pass Throughs
20 Scapular Push Ups
Wrist Stretch variation
5 Inchworm to Hollow Body then back to 10s Push up Plank Hold

Part C: Six Mins. to accumulate:
10 Wall Walks with 10s hold at the top

Part D: 10 min. EMOM
Odd: 12 Russian KBS 
Even: 12 Strict DB Press

Flexibility: Wrists/Shoulders