Part A:
5 Rounds
400m Run
21 Air Squats
15 Hand Release Push Ups
9 RKBS (2/1.5)
C: 1.5/1
M: 1/.66
Part B:
Every :90 secs, 4 Rounds
6 Slam Ball Windshield Wipers (20/15, 3 each side)
20 Russian Twists
:30 Hollow Hold
Try and keep feet off ground for entire round.