3 rounds

  • 300 m row
  • 20 mountain climbers
  • 15 squat thrusts (end of a burpee)
  • 10 alternating kb side swings
  • 20 sit ups
  • 15 hollow rocks
  • 10 v ups
  • 15/12 cals bike
  • rest 2 min

ISO 2 sets 10 reps= GHD sit ups, cable rope crunches