A. 30 min emom
1st 12-14 x Lateral box step overs alt
2nd 6-8 x Side med ball toss
3rd 40 x du or 40 sec Du’s
4th 6-8 x Med ball over shoulder
5th x 8 x Rope pull ups from seated or 4 rope climbs to standing.

Adjust the reps as needed, each portion shouldn’t take longer then 40 seconds.