500m row or 400m run

15 sit ups

20 push ups

25 squats

 

Mobility:

Box Shoulder Stretch

Couch Stretch

For Time:  
50 Box jumps, 24"   
50 Jumping pull-ups  
50 Kettlebell swings, 1 pood  
50 steps Walking Lunge  
50 Knees to elbows  
50 Push press, 45#   
50 Back extensions   
50 Wall ball shots, 20#  
50 Burpees 
50 Double unders