30 on 7 off 3x
Bars & Rings
Chin-Ups
Land Mower R
Land Mower L
KB
Gorrilla Rows
Plank KB Balanca
Squat to Swing
Jump Rope & Dumbbells
Jump Rope
Bench Single Arm Heavy Row L
Bench Single Arm Heavy Row R
Heavy Row
 Heavy Deadlifts