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)

50 Rounds for Time:

1 Burpee
1 Push-Up
1 Jumping-Jack
1 Sit-Up
1 Handstand

Max Effort 500m Row

500m Row