Warm up: 10 squats, 20 squat thrusts, 10 push ups, 50 jumping jacks

Mobility: 0:30 each, half dragon fly both sides, half pigeon both sides

Grow each exercise by one rep each round for 20:00 – start at rep 3

Burpees
Kettlebell swing (two hands)
One arm row with same kettlebell (each arm)
V-crunches

Finish: 200 mountain climbers