1 set:
10 Samson lunge steps
20 shoulder taps
10 push-ups
20 jumping jacks
100-m run

1 set:
10 air squats
20 shoulder taps
10 scap pull-ups
20 jumping jacks
100-m run

1 set:
10 jumping air squats
20 shoulder taps
10 ring rows or 5 strict pull-ups
20 jumping jacks
200-m run

Post-workout:
Accumulate:
25 single-leg KB deadlifts/leg
- Use KB from workout.

2 sets:
:30 calf foam roll/leg
:30 standing hamstring stretch/leg

3 rounds for time:
400-m run
21 DB swings (35/50 lb)
12 DB bent over-rows
- Use one DB for the swings and two DBs for the rows.