1:30/1:00/0:30 of each @ increasing pace
1) Row
2) Air bike
+
8 slow tempo plate squats
8 Scapula push-ups
8 Scapular pull-ups
8 Tension swings
+
2 rounds
5/way Scapular rolls
10 Front squats w/ empty barbell
10 Push presses w/ empty barbell
30 Speed rope skips
+
Once through
250m Row
35 Double-unders
6 Thrusters @ 43/30kg
10/7 (cal) Air bike
(7.62m) Overhead walking lunges @ 43/30kg
8 Chest-to-bar pull-ups