Warm up

Inchworms
press ups
squats
swings

Part A

3 sets

Single arm ladder
1-2-3 reps
Row
Swing
Clean

2 min rest

Part B

10-9-8-7-6-5-4-3-2-1

Goblet Lunges
Dips

15 KB Swings in between rounds

Part C

3 sets

10-20 plank wall ups
20-30 sec side plank each side

90 sec rest