Warm-up:
2 Sets
5/5 Spiderman push-ups
5 Up/Downward Dog
10/10 PVC side to side Swings
5/5 PVC Figure 8’s

WOD:
4:00 AMRAP
7 Back squats (bodyweight)
400 Meter run
Max rep toes to bar
Rest 2:00 after 4:00 of work
x 4 Rounds of 4:00 AMRAPs

Notes: If the weight needs to be scaled, it should be a weight that can be done at least 15 times.

Recovery:
Shoulders and Spine