12 tempo barbell/pipe row @3231
12 tempo chair dips @31X1
30-45 sec hollow hold
12 no push up burpees
“Flight simulator punishment”
UB dubs or singles
If fail perform 5 burpee then start that round
All the workouts can be performed with no weights or with a kB, medball, dumbbell or a gallon of water or a backpack or anything you feel comfortable.