100 DU's

3RFQ

20 push ups

10 squats

5 wall walks

Mobility:

Box Shoulder Stretch

Couch Stretch

Skill: 

10 min HSPU work

Tabata Row  
Rest 1 minute  
Tabata Squat  
Rest 1 minute  
Tabata Pull-up  
Rest 1 minute  
Tabata Push-up  
Rest 1 minute  
Tabata Sit-up