Warm up

Spiderman lunge rotations
Russian baby makers
Plank overhead reaches

Part A

5 rounds

Single arm ladder

1-2-3
Row
Swing
Clean

2 min rest

Part B

10 min AMRAP

1-2-3-4....

Russian swing
Headcutter

Every time you rest (put weight down) complete 7 press ups then start back at 1 rep

Part C

3 sets

10-20 plank wall up
20-30 sec side plank

90sec rest