- 25 Jumping Jacks hands touch behind
- 10 Jumping jacks forward and back
- 4 each side Lunge, elbow to ankle point
- 6 each side Single leg lateral lunge (push knee out)
- 10 swings Bend at hips and twist
- wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)
- arm circles (small, medium, large)
- wring the arms out

36 min EMOM
1-10 deadlifts 95/65 + 3 box jumps
2-4 chest to bar pullups
3-15 KB swings + 3 burpees