Buy in: Tabata with a band: left arm overhead press, right arm, band pull aparts, band shoulder dislocations, repeat. Tabata with dumbbells left arm push press, right arm push press, toes to bar, push ups, repeat. Mobilize. Workshop toes to bar.
Complete 5 rounds for time of:
Run 400 meters
10 Toes to bar
10 Dumbbell Push Press (using a dumbbell in each hand) 35/50
(there are additional pairs of dumbbells at the conditioning space across the street, you may need to grab them before the workout starts).