4 rounds
30 sec on 30 off or (40 on/20 off, you decide)
Hold the Bottom of goblet squat (kb, db or no load)
Over Head KB or DB hold right arm
OH hold left
Plank
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Part B
For time:
75 double unders/150 singles
50 jumping lunges (25 each leg)
75 double unders/150 singles
50 situps
75 double unders/150 singles
50 jumping lunges
75 double unders/150 singles
50 situps
75 double unders/150 singles
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Scale the movements however you need to. The overhead holds could be with a jug of water or weighted back pack. Get creative. Scale the single unders to 75 or 100 if you need to.