Workout of the Day

a) mobility 4min
1:00 each
sumo squat stretch
lat stretch
scorpions
instep rotation

b) warm up 4min
amrap 4min
10 scap. pull ups
10 scap. push ups
10 step back lunges

c) conditioning 24min
amrap 24min
80 push-ups
80 sit-ups
80 pull-ups
every minute [starting at 0:00]: 8 air squats

d) shoulder 4min
tabata 20sec. on / 10sec. off
prone press