1.
Superset:
A) 1-Arm Bent Over Row - 1sec hold 4x8
B) Stick+Band Lat Pull Down - 1sec hold 4x8

2.
Banded Chest to Bar 4x6
(Rest 1:30min)

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

4.
3 Sets: YGIG
30 Mountain Climbers
20 Push-Up
10 Groiners
5 Burbee