AMRAP 9 spine
10 segmental cat/cow
5-10 seated thoracic extension
5+5 sidelying thoracic rotation

AMRAP 9 hip
45sec hip 90/90+ lean + lift
5+5 straight leg lift over box
5-10 single leg glute raise
10 deep squat + calf raise

AMRAP 9 shoulder
5+5+5+5 prone shoulder rotations
10+10 shoulder rotations supine
10 prone shoulder extensions with stick
45sec wrist flexion, extension & biceps curl

AMRAP 5 neck
30s quadruped neck car
10-20 neck curls