“A:
Walking Lunges x 10 reps
Xiaoping x 8+8 reps
Ring Rows x 10 reps
Over Head Squat (stick) x 10 reps

B:
4 rounds, of:
Ring rows* x 8 reps
* Feet 2 steps in front of the rings

C:
EMOM 30 min, of:
Minute 1 – Kettlebell Swings x 15 reps @24/16kg
Minute 2 – Toes to Bar* x 12 reps
Minute 3 – Burpee Box Jump-Overs 6 reps
* Knee to elbows or Knee raisers

D:
2 sets, of:
Situps x 20 reps
Ring Dips x 10 reps
Elbow plank x 30 seconds”