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)

LIFE
800m run
3 rounds
10 DB Cleans 30/20
10 burpees
10 tricep dips
Then:
1000m row

SPORT
1000m Row
Then:
3 Rounds
10 DB cleans 50/30
10 burpees
10 ring dips
Then:
800m run