For 16 minutes

Erg for 4-5 minutes @80% - 85%

Then for the rest of the 16 minutes, repeat:

• Hang from pullup bar 30 seconds
• 8 Dynamic star plank (Slow and controlled)
• 8 Lunge w. pause and torsotwist at the bottom (Slow and controlled)
• 8 Ring rows (Slow and controlled)

For the hang and the ringrows keep active shoulders: make sure you push the shoulder blades together throughout the entire movement and doesn't round your shoulders

Dynamic sideplank: Go into a sideplank, but resting on your hand instead of elbow. Then raise the upper leg, so that your legs create a "V". Lower the leg. That was one rep. Make your to maintain a straight core through the movement