AMRAP 9 spine
5-10 Back roll (dragon)
10 Weighted thoracic extension with WB
5+5 Thoracic rotation from lunge position + band

AMRAP 9 hip
5+5 Single leg glute bridge + window wiper
5-10/side Hip flexors on box
45sec 90/90 Hip rotations
45/45sec Ankle mob. on bench

AMRAP 9 shoulder
10 Shoulder flexion on squat
10 Crab extension
10 Cuban press prone
45sec Passive wrist flexion + active finger flexion

AMRAP 5 neck
30s Neck CAR
10+10 Banded neck tucks + rotation