A. 3 sets:

-double under  x 1 min

-pendlay row x 8-10

-single leg curl x 6 per leg

B. 30 min z1:

-cal bike x 20/15

-inch worm 15m x 2

-kb swing x 20

-squat hold x 1:00

-side plank x :15 per side

-l sit x amrap

-band walk x 10 per side