Two sets of:

30 Second Side Plank (left)

30 Second Scapular Circles from Push-Up Position

30 Second Side Plank (right)

Rest 15 seconds

30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 15 seconds

Kettlebell Windmill x 5 reps each side

Rest as needed

-then-

3 rounds for time of:

60 squats

30 knees-to-elbows

30 ring push-ups