Part A:
every minute for 10 minutes
15-20 seconds each arm bottom up kb hold
Part B:
5 rounds, 11 minute cap
15 sit ups
15 kettlebell swings (16/24)
5 chest to bars
Part C:
250 lunges
Stretch:
1-2 rounds, 45 seconds each
garland squat
single leg forward fold
pigeon