3 x 7 min - 3 min Rest between
1)
10 BB Thrusters 20/15 kg (KB or DB 5 R 5 L
10 Sit ups
2)
10 KBS /DBS or Disc Swing
10 Push ups
3)
150 m Run/Row /18 Box Steps or 60 Single skips
10 SDHP 20/15 BB/KB/DB
For non equipment version.
Sub a Squat and Jump for a Thruster
Sub Bend'N'Strech for KBS.
5+2, 5+16, 5+14SU