A compact day, but not without the proper intensity to build proper skills. 

Warm-Up Sequence - Standing Warm Up & Wrist Stretches. 10 reps of the standing jam drills. 20-30 seconds for each wrist groove.

Movement 1 - Pushup-into-Squat/Crawl/Invert Jam. This is a countdown jam. 5-to-1, with a crawl in the middle. One round.

Movement 2 - Child's Pose Jam. Let the tension go. One or two full rounds.