Up and Back:
Lunges with Samson Stretch
Broad Jumps
Monster Walks
Low Side Shuffle
10 PVC Pass Throughs
10 PVC Halos
10 OHS
10 GMs

MOB: Banded Shoulder distraction, Banded Pigeon, Foam Roll Everything.

A. BTN Split Jerks
     Work up to Heavy 3, then 2 deloads for 3 reps
B. 10:00 EMOM
    odd: Handstand Hold :40
    even: Plated Plank :40
C. Superset I: 
    Serratus Strengtheners 3x8 (7-8RPE)
    SA DB OH Split Squat 3x10 each leg (6-7 RPE)
D. Tabata:
    Med Ball WoodChoppers
    Med Ball Russian Twists
    Med Ball Lateral Skaters
    Med Ball Navasana Tosses
E. Superset II:
    Good Mornings 3x12 (7-8 RPE)
    Deadlifts 3x12 (65% 1RM, or 7-8 RPE)