General Warmup
Continuous Tabata
2 intervals per movement
Jumping Jacks-
Alternating Standing Quad Pulls
Thoracic-Lumbar Rotation
Scap pushes
Mobility
10 Reps Mini band Wall Slide10 repetitions, slow and controlled
If you don't have a Mini band can simply perform with no band, focus on external rotation
Strength
10' AMRAP
10-15 Bent over rows
20 sec Hand plank
20sec Elbow plank
20sec rest
Workout
20' AMRAP
6 HSPU, Pike push ups or Push ups
80 Low box runners
24 Lateral Hops