Part A:
every 2:30 minutes for 10 minutes (4 rounds)
5-6 back squats 70-75%
Part B:
every 1:30 for 6 minutes
20 hamstring curls
Part C:
every minute for 15 minutes
minute 1: 6-8 ring dips
minute 2: 30-40 double unders or 40-60 singles
minute 3: 1 rope climb
Stretch:
1-2 rounds, 45 seconds each
childs pose
single leg forard fold
scorpion on front