3 sets lower body

12 reps/side lateral box step ups with weight
directly to max reps in 30 sec miniband glute bridges
rest 1 min

3 sets upper body
barbell bicep curls 12 reps
directly to banded bicep curls max reps in 30 sec
rest 30 sec

lying triceps with barbell 12 reps
directly to max reps banded triceps
rest 1 min

Midline 4 rds with partner:
40 m KB front rack carry