Get the blood pumping.
Warm-Up. Spend 5-10 minutes walking, rowing, jogging, just moving to get the blood pumping.
Chest Opener. I want you to spend some time on this movement and the next movement (shoulder activations). Spend at least 2-4 minutes here for multiple sets. You can go back and forth between this chest opener and the shoulder circles below.
Shoulder Activations. Spend 10-20 reps performing each shoulder movement. Go back and do the chest opener in between. Shoulders should feel mobile and warm after both of these.
One-Arm Shoulder-to-Overhead. We are still warming up the shoulders. Try a strict press, then a push press, and then a push jerk if you'd like. Perform 3 rounds of 10 on each shoulder.
Overhead Squat. Be sure you are warm. Overhead squats feel a lot better when you have mobilized and warmed up all major joints. Use a PVC Pipe to warm up and do a few OHS and then go to a barbell. Then, start to find your weights. Yes, you can take all OHS from the rack.
Intervals. Ideally, your work to rest would be 90 seconds on and 90 seconds off. If you do not want to do any jumping, then you can do alternating walking lunges for 40 total reps. Modify the pull-ups so that you can do 10 in a row. Use a band or do ring rows. Remember, the intention is for ideal form over reps or numbers, so pick the movement that will make you better. The one-arm shoulder to overhead is just like you did in the warm-up. Pick a weight that is medium-heavy for you. You can do 5 in a row but probably not 10 reps.
For 7 rounds, every 3 minutes, perform:
20 Double Unders (or 40 Singles)
10 Pull-Ups or Ring Rows
5 One Arm Shoulder to Overhead RIGHT
5 One Arm Shoulder to Overhead LEFT
Face Pull. You want to keep your elbows up the whole time. You are pulling the upper part of your scapula bones together just behind your neck/back area.
2 x 50 Reps