45 seconds hard/45 seconds easy - row
x 3

3 Rounds of:

5 1/2 Turkish get ups
5 Inchworm push ups
30 second downward dog
10 Frog push ups

45 seconds hard/45 seconds easy - row
x 3

3 Rounds of:

25 KB swings
5 Goblet squats

45 seconds hard/45 seconds easy - row
x 3

5 Minutes as many reps as you can of:

Single KB burpee/spider step/ step up/reverse lunge