3 rounds @ steady pace

8 e/side Trap raises
2-minute Air bike or run
8 Kang squats
2-minute SkiErg or row
8 Tactical ankle rocks

3 rounds, for quality
20m KB front rack duck walk (10m e/side)
20m Bear crawl
20m Crab walk
20 Banded glute bridges
20 Handstand shoulder taps