Perform each couplet 3 times for 40 seconds of work and 15 seconds rest, followed immediately by 1 minute of Core/abs work.
Rest 1-2 mins between rounds
Choose light/ moderate weight
Adjust work/rest ratio to suit your level of ability
A1. Alternating Single Arm- Gorilla row/Deadlift/Clean/Push/Press
A2. Rotational Drop Squats
Core/abs 1. Seated Figure 8’s - AMRAP 1 min
B1. Alternating- Russian Swing/Side Swing
B2. Kick-Up Toe-Touch
Core/abs 2. Corkscrew - AMRAP 1 min
C1. Alternating- clean-Reverse Lunge/clean/Step Thru Lunge
C2. Jump Twists
Core/abs 3. Hollow Rock - AMRAP 1 min