A) 12x 30 on 15 secs (4 rounds) off alternating between:
1) barbell good mornings
2) barbell bicep curls
3) L-sit strict press
*Can use empty barbell, or if desired use a light weight
B) Every 5 minutes for 30 minutes (2 rounds):
1) Run 800m
2) Row 1000/900m
3) 4 minute AMRAP of:
4 strict pull-ups + 8 air squats + 16 double unders
*Modifications: Reduce run to 600m if cannot complete 800m in under 5 minutes