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)

4 Rounds
10 Back Squats to a box (light weight)
8 Wallballs 14/12

LIFE
4 Rounds
30 KB Swings 35/25
20 KB lunges 35/25 (hold bell by horns, in front of chest)
6+6 KB Shoulder Press 35/25
400m Run

SPORT
4 Rounds
30 KB Swings 55/35
20 KB Lunges 55/35 (front position, hold horns)
6+6 KB Shoulder Press 55/35
400m Run