warm up with 3 rnds NFT:

:40s AD

:40s Battle Rope

:40s  Keg Toss

THEN: Baseline

500 M Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

 

THEN: Midline Work

3 RNDS

:15s L-sit

:30s Face up GHD Hold

20 BB side bends

rest as needed