Warm up:
2 minutes of cardio (easy jog, row, bike)

2 rounds:
10 alternating shoulder taps
5 knee push-ups
10 (prone) twisted crosses
5 inch worms (no push-up)

1 Round:
10 arm circles forward (small)
10 arm circles forward (big)
10 arm circles reverse (small)
10 arm circles reverse (big)
10 reps through I’s, T’s, Y’s & W’s (unweighted, slow and controlled, do each in sequence)

Conditioning:
E2MOTM x 12 mins (6 sets)
10 ea/ side Single Arm DB Push Press
10 Burpees over DB

Build:
Tabata Floor Press x 8 sets (4 mins)
:20 Press
:10 Hold with Arms extended

*Try not to put the DB’s down during the entire 4 mins

Cooldown:
50 Band Pull aparts
or
20 PVC Pipe Passthroughs