Hinge and press

Row 500m
Walk 0.4 whatever treadmill uses
Leg and arm swings
Monster walks, forward, back, sideways - thin purple band
External rotator band series - red and thin purple bands

3 Rounds
12 x banded air squats - 12" box - thin purple band
12 ring rows
12 banded good mornings, thick purple band
12 Girly push-ups
12 Abmat frog sit-ups

4? RNFT
20 x Russian T-Handle swings
10 x 12kg Dumbbell press