30 seconds one handed swing - left/30 seconds one handed swing - right
Continue this for 10 minutes - no rest

30 seconds - single arm bent over row - left
30 seconds - single arm bent over row - right
30 seconds - push ups
30 seconds rest between rounds
x 4

30 Seconds - Stationary lunge - left
30 Seconds - Stationary lunge - right
30 Seconds - Ab wheel rollouts
30 Seconds rest between rounds
x 4