Warmup: 10:00 rower/run RPE 5-6

Medicine ball circuit: :30-:45 seconds each, 3 sets
Over the shoulder throws: left and right
Overhead squat throw
Knee drive with arms
Tricep extension
—–Rest interval 3:00——

lateral raise with side squat: 3 set 10 reps each leg
Shoulder circuit: :30-:45 seconds each exercise
Prone mountain climber
Prone Jacks
Alternate leg raise
Hands up with twist

Ab circuit: :30-:45 each exercise, 3 sets, rest interval 1:00 between sets
Russian twist
Hip ups
Jackhammer

Chest/Shoulder/Rhomboid: 3 sets, :45sec
Fitball pushup-decline
Push press
Rear delt

Abs/ hip stretch complex:
Inchworm
stretch: inside stretch, drop hip, downward dog, pigeon, duck walk