Warmup 2x
500m Row
10 Deep Air Squats

10/arm DB Plank Rows
10 DB Push Press
20 Jump Rope

Mobility and Lift
What lift did you do last? Check your binder, and move on to the next lift (incl. mobility) in the series: Deadlift, Bench Press, Bent-Over Row, Back Squat, Overhead Press supersetted with Pullups.

Note: the rep scheme will change each time through the lift series (ex. second time doing deadlift is 3 sets of 3 reps rather than 3 sets of 5 reps)

6 Rounds for Time
10 2-hand KB Rows
5 Strict Chinups
1min Plank (from hands)