Workout 19 out of 20:

3 Minutes swings
Rest 1 minute
3 Minutes Stair running
1 Minute rest
3 Minutes Single arm swings - switch every 10 reps
1 Minute rest
3 Minute Weighted stair walking
1 Minute rest
3 Minute alternating swings
1 Minute rest

5 Rounds of:

3 Minute work/1 minute rest of:

10 Swings
6 Dead stop bent over rows - each side
3 Push ups