Warm up: shoot a bag of balls.
Mobility: stretch head to toe. Focus on hips and shoulders and any sore areas.
Strength: 2 sets of 20 walking lunges and ab-mat sit-ups. No time limit.
WOD: for time- 5 rounds of 200yard run and 10 push-ups and 10 air squats.
Cool down: 5-10 min walk and stretch.
Skill: shoot a bag of balls.