200m OH Dumbell walk (arms are locked overhead), then 3 rounds:
30 sec: Inch worm
30 sec: Alt. Lunges
30 sec: Box dips
Shoulder/Pec Smash 2’/side
Every 2 minute on 2 minute for 14:00 (7 rounds)
30 Double unders (or 30sec attempt)
10 Strict Press (AHAP, Unbroken or 2 sets max)
5-10 (pick a number that you can stick to for the whole time) Strict ring dips
Tabata (3x tabata alternating = 12:00)
Alternating MD Ball push up (1 hand on MD ball, other hand on the floor) (Progression is on the knees)