Warm up: Tabata Bandy shoulder press Bandy rowing Sit ups Strength:
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Half-Kneeling Landmine Press (Left) x 6-8 reps 
Minute 2 – Half-Kneeling Landmine Press (Right) x 6-8 reps 
Minute 3 – Hollow Body Roll to Superman x 4-6 rolls each way 
Minute 4 – Front-Leaning Rest on Rings x 45 seconds 
Minute 5 – Band Pull-Aparts x 10 reps Workout:
For time:
50 Calories of Rowing
40 Single-Arm Dumbbell Push Press*
30 V-Ups
20 Burpees *For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right, 10 Left, 10 Right.