M8

TABATA Row
7-7-8-8-8-8-8-9cal

GTG x 3
In gym:
5 bottoms up single KB press @12kg
5 pull-ups
5 bottoms up single KB lunge @12kg
5 bar muscle-ups (green band)

In office
20 KB swings @16kg
10 Goblet squats @16kg
30sec 8-point plank with alt arm raise 

FMS Rolling and shoulder stability:
Roll from supine to prone using outside leg
Roll from supine to prone using outside arm
Roll from prone to supine using outside leg
Roll from prone to supine using outside leg  

Side planks (plus full belly breath and neck rotations)
KB arm bar @12kg (variations: eyes closed / neck rotation / bottoms up / screwdriver)
3 month PNF position @12kg (variations: eyes closed / bottoms up / screwdriver) 

Check this out Matt: