Nice work, SC.
1/2 mile jog
4 sets
8 x 90/90 breathing with plate pull
Kneeling wall roll, shoulder extension x 8
Kneeling 1 arm KB press x 8 per
25 ft oh kb hold walk per arm
Z press (seated front military press on floor with legs out) work to 2 x 3 @ 85% max
4 sets
Diamond push up max effort
8 2-DB RDLs
4 sets non stop for time:
5 one arm DB snatch per
15 squat jump
20 sit up
12 lateral skier jump
30 sec battle rope