Deadlifts and presses, normal style (ie light and poor form)

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

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

4RNFT
5 x 100kg deadlifts
10 x 15kg behind the neck press