Buy In: Row 500/Terminal Loop. 12 Reps: PVC OHS, PVC Shoulder Dislocations, Hollow Rock, Dumbbell External Rotations. Bench Press 3 sets of 3. (Note- you have 15 minutes to get this done. If you are late, you skip the bench press).
Overhead Squat 3-3-3-3-3-3-3
(if you require extra work, hit the prowler)