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
30 cal row
20 Straight leg Sit Ups
10 Ring Muscle Ups (scale muscle ups with bar mu or ring pull-ups hanging from the rig, or ring mu progression)