Shoulder stability work:
2 rounds,
10 arm bar/side
then
90s/arm Lying KB Shoulder setting
Tabata:
20 seconds on/10 seconds rest,
8 rounds of each,
1 minute rest after each set.
mountain climbers
push press (45/35)
squats
burpees
You will complete all 8 sets of each movement before moving on to the next movement