20 x 20 seconds work/40 seconds easy - rowing

4 Rounds:

10 Single leg bridges - each side
20 Sandbag deadlifts
15 Sandbag high pulls
10 Bird dog - each side

4 Rounds:

20 Glide knee tucks
10 Band pull with rotations
15 Band face pulls
20 Wall slides

10/9/8....1

Landmine shoulder press - each side
Landmine bent over rows - each side
DB high pull with shoulder press
Bulgarian split squat - each
Bulgarian hip hinge - each