3 rounds for quality:
10 Strict Dips (Rings or Dip setup)
15 Strict Abmat Situps (hands next to head or across chest)
15 Pulse Ups
30 sec Copenhagen Plank (each side)
20 Banded Double KB Front Rack Marches (1=1) (small band around your feet)
- Rest 1-2min btw rounds