20 Cals Row/Bike
2 Rounds
10ea Single Leg RDL
10 Banded Good Mornings
10 AB Mat Sit-ups
10 Push Ups

Take 12mins to build to a tough set of 5 for the day.
Note, 2-second pause on the first rep.
*rest about 2-3minutes between sets*
*shoot for 5-7 sets in the 12mins*
-2min rest before A2-

Every 2mins x 2 sets
3 reps @ 90% of A1.