3 Sets
6-8 Half Kneeling Kettlebell Press (pause 2sec at the top of each rep)
15 Lateral Band Walks/side
12 Side Plank Rotations/side

A1) Glute Bridge Dumbbell Bench Press

30X0; 6-8reps x 3 sets; rest 45sec

A2) Dual Dumbbell Prone Row

20X2; 6-8reps; rest 90sec x 3 sets

B1) Ring Face Pull

21X0; 6-10reps; rest 60sec x 3

B2) Ring Plank

(elevate your feet on a box) 30-45sec unbroken (add load to your back if 45sec feels easy); rest 60sec x 3 (emphasize external rotation at your shoulders)

C) 3-4 Sets Not for Time

50sec Wall Sit
12 Ring Push Ups 20X1
6-8 Single Arm Dumbbell Muscle Snatch/arm
rest as needed between sets