GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 Push ups
5 External Obliques opener variation: leg raises 
5 Russian Kettlebell swings 
5 Plate squat @ tempo 3 sec down 

ODD OBJECT/STRONGMAN 
You can start on any of the three circuits shown below. Complete all three sets before moving to another circuit. Rest no more than 2 minutes between sets. 

Circuit 1 – 
3 sets of:
Max effort Push-ups
100ft Rope pull www.youtube.com/watch?v=0eq9YkdCxTI

Circuit 2 – 
3 sets of:
10 Dumbbell Rows each side
10 Dumbbell bench press
8 Feet elevated ring row www.youtube.com/watch?v=u3XIZSv2Npw

Circuit 3 – 
3 sets of:
5 Tempo Sandbag squats (3 seconds down, 3 second pause at the bottom, fast up)
1:00 Plank