1 Single Stack with 8 Reps (1S8R)

T Arm Crawl
Abductor Slide
Y Arm Crawl
Glute Blaster
Hitchhiker
Scorpion Kick

3 rounds with 3 exercises. 40s on/20s off.
Arm Haulers
Kickout
Stork Stance

3 rounds with 3 exercises
Barbell Step Up
Tripod Push-Up
Fast Swimmers