3 Rounds of:

10 Goblet reverse lunges
10 T/Y/I
10 Shoulder dislocates
10 Wall slides

6/6/6/6 reps:

Bulgarian split squats

8 x 5 TRX low rows

3 Rounds of:

10 Step ups - each leg
15 Double KB bent over rows
100 skips

5 x 500m rows
Rest 1 minute between intervals