Warm-up:

A) Mobilize/Stretch

Single leg adductor Stretch :30/side

Bodyweight RDLs x 5 (33×1) tempo

B) 3 Rounds For Quality: 

10 alternating Shoulder taps

5 Down Dog Walk-outs

10 Glute Bridges

5/5 Light Strict Presses

C) 2 Rounds AFAP

5 Jumping Jacks

3 Jump Squats

Workout:

Every 3:00 x 5 sets:

7 Updowns

15 KBS
10 ea/Single Arm DB Push Press