Mobilize, then:
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
5 T2B
10 Alternating Cossack Squats
30 Second shuttle run (2 lines/back)
Rest as needed
A.
Every 90 seconds, for 12 minutes, complete (8 sets):
Push press x 3 reps (build to heavy!)
B.
Every 45 seconds, for 6 minutes (8 sets):
Dead-Stop Front Squat x 1 rep @ 92-94% of your 1-RM Dead-Stop Front Squat
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24/20″)
7 KB Swings 55/35
7 Burpees