4 rounds, each round for time, of:
25/20cal AB
25 WB 9/6kg
15 Burpee Box Jump Overs 60/50cm
- Rest 2:30 btw each round.

This workout will be tough and cause your heart rate to explode. Take this as a learning experience and find where your skills allow you to push and where you will need to pull back to recover a bit. The longer rest period will help you to recover, so make the most of it by pushing hard each round!