5 minute row

40 arm raises

10 arm circles

3 x 10 @ 45 back extension

3 x 10 @ 20 incline crunches

1 x 10 @ 45 incline crunches

3 x 10 @ 30 swimmer curls

30 @ 135 Deadlift (4,050 Solidarity tracker)

30 minute top rope session