2 rounds
1:00 Jump Rope
10 x Airplanes
15 Bodyweight Hip Thrusts
10 x  Hurdle Step
20 Arm Swings (10 each Dir)
10 x Swooping Death March

Every 3:00 x 3 Sets, perform...

10 Reps each arm of 1¼ Single Arm Rows (1 full + ¼ from the bottom up =1 Rep)

--Immediately into--

-20 Smooth Reps of Standing Straight Arm Press Downs


1¼ Single Arm Rows:
youtube.com/watch?v=0H70PTDoj0Y

Standing Straight Arm Press Downs:
youtube.com/watch?v=wcVDItawocI


Notes: For the Press-Downs, string a PVC through 1 or 2 bands off of pull-up rig. Use a tempo of 2s down, 2s up. Record band resistance or weight used.

3 rounds
of :45/:15s Work/Rest
Row
Situps (any variety)
Sledgehammers
Lunges
Rest 1min

2 Rounds
1:00 - Ankle Biters
1:00 - Side Plank Reps Left
1:00 - Side Plank Reps Right
1:00 - Med-Ball Trios (R+L+Both)
Rest 2min