10-8-6 reps per round of BB bent rows (heavy)
3 min plate switches (4" platform) 
3 sets of 20 Aussie pullups
3 min stationary side hops R (4" platform)
3 sets of 15-20 shoulder shrugs 15/20
3 min stationary side hops L (4" platform)

Then, 1 round for time: 

20 band twist punches R med/heavy
20 band twist punches L med/heavy
20 band high elbows R med/heavy
20 band high elbows L med/heavy
20 situps
20 surprise movement (rhymes with a viral infection)
20 v-ups
20 T2T side ups R
20 T2T side ups L
20 T2T superman back ext
20 T2T crunches

Post time to comments.

Post weights used and time of abs to comments.

Daily Extras - Add 2 rounds to the Abs Mash.

Workout Notes:

  1. Monkey Motion? (Musings by Neil) 
  2. Do lifting segments in straight sets.
  3. If needed, use monkey motion for rows and Aussies.
  4. The weights suggested for shrugs will be too light for some. 

I got a bunch more in, but the colored ones are going fast.