A
1 min row
20 air squats
Pigeon stretch
1 min row
5 inchworms + 1 push-up (add 1 push-up each inchworm)
Bootstrap stretches
1 min row
10 barbell standing up right rows + 10 strict press
Under the body thoracic stretch
(10 min)

B
Bent-over rows
8-8-8-8

Bulgarian split squat
8-8-8-8 (ea)
(25 min)

C
5 rounds
30 sec max thrusters (65/45lb)
30 sec rest
30 sec mt. climbers
30 sec rest
(10 min)