12 Sets:
6 Burpees
Row/run/ski 250/200m
30 Double Unders
Rest 30-45sec between sets
then..
4 rounds
20 Ab mat situp
10 Reverse situps
15 russian twist 1/1
30 flutter kicks
60 sec plank
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12 Sets:
6 Burpees
Row/run/ski 250/200m
30 Double Unders
Rest 30-45sec between sets
then..
4 rounds
20 Ab mat situp
10 Reverse situps
15 russian twist 1/1
30 flutter kicks
60 sec plank