Part A:
every 1:15 for 20 minutes
even rounds: 3-4 front squats 70-75%
odd rounds: 4-8 burpees
Part B:
8 minute tabata, alternate movements
chest to bars
sit ups
Stretch:
1-2 rounds
5 each leg cossack squats
30 seconds each side runners lunge
30 seconds each side seated spinal twist