3 Rounds
A1: Forward Raises: 10-12 Reps
A2: Single Arm Upright Row: 10-12 Reps (R/L)
A3: Curl and Press: 12-15 Reps

... then ...

3 Rounds
B1: Max Effort Push-up
B2: 50 Hovering Plank Marches

... then ...

4 Rounds:
20 Air Squats
10 Lateral Lunges (R/L)
30 Hunkered Jumps