Rowing - 3 mins on/1 min off x 4

10 Swings
10 Goblet squats
10 Swings
8 Goblet squats
10 Swings
6 Goblet squats
10 Swings
4 Goblet squats
10 Swings
2 Goblet squats

1 Min on/1 min off x 5

KB deadlifts - max reps each round

20 seconds on/10 seconds off x 8 - TRX squat and row