Warm Up:

Tabata 2 Rounds:

Palm Plank
OH Hold (with DB, KB, Backpack, Dog, Child)
Rocket Jumps
Strict Press R arm (keep it light)
Strict Press L arm (keep it light)
Up Downs

Build: Shoulders

Every 2:00 x 5 sets
10 Z Press
5-10 Plank Pushups (all the way down + up = 1)

*Z press can be:
Single DB Held in both hands
Double DB
Single Arm (5-10/arm)

Sweat!

EMOTM x 10 Mins:
Evens: :45 Glute Bridge March
Odds: 10-14 Renegade Rows (5-7side)
*No Pushups

Conditioning:

20 Min AMRAP
20 Clean and Jerks
20 Squat Jumps Over DB/KB
20 Burpees
40 Alt. Plank Shoulder Taps