A) All sets @ 100% effort and speed;

– 400m run
– 15 burpees
– 15 kettlebell swings (heavy)

rest 2 minutes x 2

– 400m run
– 20 box jumps, 24″ or less

rest 2 minutes x 2

then…

B1) L-sits x3 ME holds – rest 60 sec

B2) Plank hold x 3 1-min holds – rest 60 sec