a) 1-Arm Bent Over Row - 1sec hold 4x8
b) Stick+Band Lat Pull Down - 1sec hold 4x8

Banded Chest to Bar 4x6

3sets: YGIG
30sec KB Swing USA
20sec Hollow Hold
30sec Wall Sit

3 Sets: YGIG
30 Mountain Climbers
20 Push-Up
10 Groiners
5 Burbee