A. 3 rounds nose breath only
200m run (1min of row/bike/skip)
15 kb swings
10 squats

B. 3 rounds
In 2 min
200m run
Max kb swings in remaining time

In 2 min
200m run
Max squats in remaining time

In 2 min
200m run
Max sit ups in remaining time

This entire workout will take 18 min, every 2 minutes you start with a run and there is no rest. You will have 3 scores at end kb swings, squats and sit ups. If you can’t do kb swings you can do box/chair step ups.

* sub for run
250/200m row
500/400m bike Erg
15/10 cal Assault bike
1 min of skipping

C. 3 sets for quality, short rest between
20 sec Hollow hold
20 sec arch hold
30 sec Side plank left
30 sec Side plank right