Part 1
3 rounds
1 min rowing
5+5 lateral box step ups
10+10 banded half kneeling trunk twits
:20-30 Knee tuck hold

Part 2
3 rounds
1 min bike / air bike
10+10 side plank hip touches
10-15 tempo goblet squats
5-10 strict chin ups

Part 3
3 rounds
1 min ski erg
10+10 single arm push press
10+10 single arm row
:40-60 Plank Hold