WARMUP:
9090 leaning
downdog to cobra
back rock, stretch, sidebend

AMRAP:
prone shoulder external rotation +
flexion
box hip extension
thoracic cars
ankle mob. (knee over toe + extra tibial rotatio)

AMRAP:
crab extension
hip rotation over the box
half kneeling pallof rotation
quadruped neck cars

AMRAP:
single arm scapula pull up (band assist.)
kneeling hip mobility
Back flexion with band
wrist extension into wrist push up