250 minute all out effort row/45 seconds easy row
x 10

3 Rounds of:

8 Deadlifts
20 Alternating reverse lunges
12 DB floor press

Every minute, on the minute for 9 minutes:

Minute 1: - 25 KB swings
Minute 2: - Skipping - for the whole minute
Minute 3: - 10 dead stop push ups