Part 1
2 rounds
2 min rowing
12+12 banded donkey kicks
12+12 banded trunk twits
:20-30 Knee tuck hold

Part 2
2 rounds
2 min air bike/bike erg
12+12 plate windmill
16-24 cossack squats
4-6 jefferson curls

Part 3
2 rounds
2 min jog/jump rope
12+12 single arm bench press
12+12 upright row
:40-60 Plank Hold