WARM UP
30sec squat with external hip rotation push
30sec scorpion stretch
30sec crab reach

AMRAP 15:
30sec prone shoulder rotation (l-y-t-a)
6-10/side single leg squat to bench+ db
30sec thoracic rotations on bench
30sec/side tibia rotation +calf stretch

AMRAP 15:
6-10/side sidelying T-raise on the bench
6-10/side hip rotation from a bench
30sec Alt. windshiel wipers
6-10 neck lifts elevated

AMRAP 15:
30sec/side lat stretch +spine rotation
20-30sec/side copenhagen plank hold
6-10 Seated pike jefferson curl
6-10/side DB wrist twist