400M  Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)

LIFE
10.9.8.7.6.5.4.3.2.1
Handging knee raises
DB Squat Clean 30/20
Burpees
Box Jumps 20/16

10.9.8.7.6.5.4.3.2.1
Toes to Bar
Squat Clean 95/65
Burpees
Box Jumps 24/20