Amrap in 5:00 of 15 KB swings / 10 Double Unders

Rest 1:00

Amrap in 5:00 of 10  Burpees /pullups

Rest 1:00

Amrap in 5:00 of 10 med ball sit ups/ 10 wall-balls

3 months or less: 4 min intervals

10 kb swings , practice double unders or 3:1 singles

6 burpees, 6 ring rows

12 ab mat sit ups, 10 wall ball