5-10-15 (for quality)
20 Air Squats
25/20 Cal Row
30 Double Unders
400m Farmer Carry with 1 KB 70/53lb (suitcase carry)
*If possible, switch every other round to an overhead carry. You may need to go a little lighter, but it's great core stabilization and isometric shoulder strength.
*Try not to lean to one side or the other on the single arm carry. Fight to stay even and you will get a better core workout. It's also the purpose of the single arm carry.