Buy in: 10 minutes to mobilize. Consult mobility posters or trainer, should you need direction. 10 reps of turkish get ups, hollow rocks, push ups, ab mat sit ups, dumb bell external rotations, scap jacks

WoD: Copied from Crossfit Invictus

Every minute, on the minute, for 20 minutes: Odd Minutes – Bench Press x 3 reps (80-85% might be a good guideline) Even Minutes – Kettlebell Swings x 20 unbroken reps (as heavy as you can keep unbroken)