Warm up
10+10 shoulder rolls forward/backwards
10+10 arm circles forward/backwards
10-15 scap pull ups
10-15 kip to swings

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

ROW
1:00 easy @60-70% effort
:30 moderate @75-80%
1:00 easy
:30 moderate/fast @80-85%
1:00 easy
:30 fast @85-90%

then 2 rounds of
50 single unders
5 inch worm with push up straight to strict pull
10+10 step back lunges (light db's on farmer hold)