Strength

2-3 sets

A1) Seated DB good morning DB or BB x 12-15 reps
Rest :30
A2) side plank hip taps x 15 / side
Rest :30
A3) scapular push up to alternating pike toe touch x 12

Conditioning

Every 4 Minutes x 4
12/ 9 cal
9 burpee over the bar
6 power clean
3 Shoulder to overhead @70% effort