4 Rounds of:

 

10m Walking Lunges

10m Reverse Walking Lunges

10 Bumper Plate GTO

20 Russian Twists(total)

 

-then, no rest-

 

3 Rounds of:

 

ME SB Floor Presses(15+) + HOH Rope Pull

1:00min Alternating DB Hammer Curls

 

2 Rounds of:

 

5 OA DB Rows L + 5 OA DB Rows R + 5 Power WBS + 5 Side Delt Raises + 5 Broad Jumps for distance