400M  Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)

5 Rounds for time:
7 KB Swings 55/35#
14 - 1 arm overhead lunges (7 each side) 55/35#
7 Toes to Bar

Accumulate 2:00 of L-Sit
* Each time to break you complete 25 mountain climbers

* Scale of Effort
1 - L-Sit on Rings
2 - L Sit on Dip Bars
3 - L Sit between boxes with light band between rig to hold legs up