Warm up
10 good mornings
20 shoulder shrugs
20 scapular push ups
15 pass overs
X3

4 Rounds of;
10/10 Shoulder press or push press
20 reverse flys
15 seated pike compressions
Rest 1 minute

9 Min EMOM
1. 15 Air squats
2. 20 banded tricep extensions
3. 30 secs star jump.

12 Min AMRAP
30 KB swings
10 lateral plank walks
10 Goblet squats