Wednesday Workout of the Day

A1One arm Dumbbell Rows @30×1 3.3.3 rest 20 seconds rest 60s x 3 (heavy)
A2: 60 second plank hold; rest 45s x 3
B For time:
100 double unders
50 air squats
15 back extensions
50 walking lunges
15 toes to bar
50 air squats
100 sit ups