Nerd Herd Dryland Workout

Start with your standard dynamic warm-up. 30 seconds of each exercise

 Squats with overhead arm raise and calf raise
 Crab
 Open Book
 Iron Cross
 Shoulder Flexion and goalposts
 Scapular Pushups
 Pike-Up pushups
 Scorpion
Circuit #1: Do 2 Rounds, 1 minute between Rounds
1 minute Jumping Jacks
30 sec High Plank with opposite shoulder tap https://youtu.be/QOCn3_iOAro
1 min Lateral Lunges https://youtu.be/gwWv7aPcD88
30 sec flutter kicks
1 min Bridges
Circuit #2: Do 2 Rounds, 1 minute between Rounds
1 minute skaters https://youtu.be/CaN4zfIPyXU
30 sec Push-ups (can modify to knees or on wall)
1 Minute superman (6 x 10 sec holds) https://youtu.be/zalgF6oou4E
30 sec plank-ups https://youtu.be/LICrkuVmD4M
1 minute bear crawl https://youtu.be/4d52Y9W2M0g
Mobility:
Down Dog to cobra https://youtu.be/3x0CjmxEb08
Hold each pose 15 sec and repeat 3 times
Atomic Frog https://youtu.be/_ROQ1QAIBqM
Do 10 each side, hold for about 5 sec
Deep Squat w/ T-spine Rot https://youtu.be/zQ1Lvyr5Cx8
Do 5 Squats total
Down Dog to cobra https://youtu.be/3x0CjmxEb08
Hold each pose 15 sec and repeat 3 times