2 min jump rope
25 jacks
20 walking lunges
10 air squats
10+10 bird dog
10 dips
10 ring rows
10 pvc pullovers

Mobility:
30 sec couch stretch ea leg
30 sec pigeon stretch

Core: repeat 2x
20 hollow body rocks
10 hanging knee raises
30 sec plank
10 situps

Perform Shoulder Press while seated on box or bench.

4 rounds for time:
10 Overhead Squat 95/65
8 Box jump 24/20
500m row