200m jog/250m row
10 ea: World’s greatest, sit ups, up dog to down dog, 30 sec plank
Barbell Good Mornings from rack 5×10
Weighted Ab Mat Sit-ups 5×10 (or weighted GHD Sit-ups)
HSPU or Push Ups 3×5-10 (scale up to deficit HSPU or PU)
400m run or 500m row or .7mile bike
Until you get to 1 burpee.
Max burpees in 7 minutes