Warmup 2x
200m easy row
10 deep air squats

10 DB plank rows
10 DB push press
20 double- or single-unders

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 (for example, the 'sets x reps' scheme for the first time you deadlift - which is 3x5 - is different than the second - which is 3x3).

4 Rounds, each for time
5 Man Makers (total weight of DBs = 1/2 bodyweight)
Short Lap
(2min rest between each round)