SWOD (18 min):
A1) Serratus Anterior Activation 3 x 8-10
https://www.youtube.com/watch?v=hyfb9x7VJWE
A2) Bicep Opener 3×3-5 reps in each position
A3) Shoulder Opener 3×3-5 reps in each position
WOD
AMRAP 9min
20 Double Unders
15 Russian KB Swings (70/53)
10 Burpees over KB
5 Bar Muscle Ups (sub 5 Strict Pullups)