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
Every 3 min on the 3 min for 18 min: (each round add 2 reps to each movement; ex.round 2: 22 kb swings, 12 pushups, 62 single unders, round 3:24 kb swings, 14 pushups, 64 singles unders, etc)

20 KB Swings 55/35
10 pushups
60 single unders

SPORT
Every 3 min on the 3 min for 18 min: (each round add 2 reps to each movement; ex.round 2: 22 kb swings, 17 pushups, 32 double unders, round 3:24 kb swings, 19 pushups, 34 double unders, etc)

20 KB Swings 70/55
15 pushups
30 double unders