https://www.youtube.com/watch?v=44fZ04P5JxU
12:00 of continuous movement
10 pcv/broomstick prime behind the neck press
5/5 thoracic twists
20 plank shoulder taps 
10/10 single arm rows
10 alternating lunges
5/5 tipping birds

 supersets
10/10 crossbody low to high chop
5/5 seated elevator press 
Rest 1:00 – 1:30

HOME GYM/DB/KB:
25:00 amrap:
10 kB/dB pull throughs 
15/15 single arm KB/DB row
20 KB/DB overhead lunges 
25 superman lifts
15/15 single leg db/kb passes

BODY WEIGHT:
25:00 amrap:
10 kB/dB pull throughs
15/15 single arm odd object row
20 odd object  overhead lunges 
25 superman lifts
15/15 single leg odd object passes

Gymnastics:
10 seated leg lifts
10 pike ups- sock on tile
10 jefferson curls
:30 straddle stretch
:30 pike stretch
(rest 1:00)