Warm up:

5 minute AMRAP for quality:

-12 alternating shoulder taps

-12 Lateral Hops

-6 empty bar or light DB strict press

-12 Alt. Down dog Toe Touches

Conditioning:

Work x 3:00, rest 2:00 x 4 sets (20 mins)

AMRAP:

21 Push Press

15 Box Jump Overs or 20 Squat Jumps over DB

Max Reps Pushups in remaining time

*Start on push press each interval

Cooldown:

1:00 Childs pose

:20 Tabletop hold (stationary crab walk)