Warm up:

40-20-10
1.Row
2. KB Swing
3. Row
4. KB Pull
5. Row
6. KB Switch
7. Row
8. KB High Pull
9. Row
10. KB Side Bend 1 & 2

Workout for the day:

EMOM- 5 rounds

Min 1: 15/12 Cal Row
Min 2: 15 Back Squats
Min 3: 15 SDHP or Deadlift
Min 4: 15 Push Press
Min 5: 20 Sit-ups
Min 6: 12 Box Jumps
Min 7: Rest

40-20-05

Glute Bridges
Barbell Rollout