WARM UP:
5-4-3-2-1:
Inchworm to Push-ups

After Each Set:
30 Second Hollow Hold 
30 Seconds Over and Back Odd Object Hops
30 Seconds Odd Object Goblet Squats (Light Weight) 

CONDITIONING

“SMURPH”

For Time
100 Over and Back Odd Object Hops
50 Hand Release Push-ups
100 Pillow Case Body Row/Pull Ups
150 Air Squat
100 Over and Back Odd Object Hops