Modified Tabata (0:40 on, 0:20 off) for 3 rounds of:
Air Bike (Arms only)
Lateral Bear Crawl
Sled Drag
DB Squat to Press
Alternating Arm Kettlebell Swing
0:30 on/0:15 off for 3 rounds of:
Box Jump
Battle Ropes (on knees)
Slam Ball Shoulder
Mobility:
Spiderman Lunges
Pigeon Pose
Lat Stretch from Pull-up Bar
Rack Pec Stretch
Band Dislocations