400m run then 3 rnds 5 scap push ups, 10 sec active hang/sh kip, 10 snow angels
Min1: 30 sec active arch hang.
Min2: max push ups(scale up to hspu).
Min 3: gymnastic plank X :30(scale to weighted plank)
2:00min max air squats,
2:00min Max cals,
2:00min max stoh