AMPRAP 9 spine
10 twisted jefferson curl
10 back rotations with plate
10 wall bridge + rotation

AMRAP 9 hip
5+5 hip circle over box
10 90/90 with plate
10+10 half kneeling hipflex
30+30+30s ankle mobility 3 positions

AMRAP 9 shoulder
10 stick pass through prone
10 wall angels
10 cuban press with barbell
10 supine finger push ups

AMRAP 5 neck
30s quadruped neck car
10+10+10+10 neck lifts elevated/on floor