1 . 5 rounds x 40 sec work – 20 rest

row or airbike or skierg

2 min rest

2 . 5 rounds x 40 sec work – 20 rest

russian swings

rest 2 min

3 . 5 rounds x 40 sec work – 20 rest

db squat clean & jerks

rest 2 min

4 . 5 rounds x 40 sec work – 20 rest

burpees