3 ROUNDS
5 Inch Worms (no Push-Up)
5 Push-Up to Pike
10 Alt Groiners
10 Alt Samson Lunges
10 Arm Circles (building in height as you go)
10 Arm Haulers
:20- :30 Hollow Hold

Then grab a light-moderate set of DBs:

2 ROUNDS
20 Plank Shoulder Taps
5/5 SA Strict Press
10m Bear Crawl
10m Quadruped Crawl
:20- :30 Superman Hold

2 ROUNDS
2 Hollow Body Wall Walks
5/5 SA DB Push Press (:03 negative)
8/8 Split Squat
100m Run

FOR TIME
22-20-18-16-14
DB Push Press (40/30)|(30/20)
DB Suitcase Reverse Lunge

*200m Run after every full round.