500m row
100 plate hops (15/10kg)
100 plate GTOH
100 plate OH lunges
100 plate squats
100 plate presses
400m run with plate

You’ll use the same plate throughout; give it a good squeeze – you’ll be pleased to let go at the end of the workout!

Scaling:
Plate – you’ll use the same plate throughout. Reduce weight if needed.

Top tip:
A chipper like this is lovely! Once each movement’s done you can forget about it, so get your head down and get through it!