Every 75sec (60s on, 15s off) / 3 rounds
1. row
2. alternating db snatch
3. box step overs
4. abmat sit ups

5min rest

Every 75sec (60s on, 15s off) / 3 rounds
1. row
2. push up position + shoulder taps
3. alternating one legged db deadlift
4. hollow into arched