4 rounds:
A1) Alternating cossacks squats x 16
A2) Tucked front lever hold x 10-20s
A3) Tucked planche holds x 10-20s
4 rounds:
B1) DB romanian deadlifts x 12 (slow eccentric fast concentric)
B2) KB single arm stability shoulder press x 10 each side (KB upside down)
B3) Bent over DB rows x 12
B4) Tuck sit holds with alternating leg extensions x 10-20
5 rounds: 30s on 30s off
C1) Alternating single arm kettlebell swings x 30s
C2) Alternating reverse lunges x 30s
C3) Jack knives x 30s
