A:
1 min plank
30 sec hollow body flutter kicks
30 weighted russian twist Rest 2 minutes x repeat
B:
5 rounds for time:
75 double-unders
15 toes-to-bars
10 front squats 185/135
A:
1 min plank
30 sec hollow body flutter kicks
30 weighted russian twist Rest 2 minutes x repeat
B:
5 rounds for time:
75 double-unders
15 toes-to-bars
10 front squats 185/135
On the 15 minutes x 3
30 KBS at 16kgs/12kgs
5 clockwise runs around the gym
30 lunges with KBs held Overhead 16kgs/12kgs
5 clockwise runs around the gym
10 sandbag cleans 100#/70#
5 clockwise runs around the gym
10 burpee over the bag 100#/70#
5 clockwise runs around the gym