1) Face Down Arm Extensions 4×15
Rest 60 seconds
2) Hollow Out 4×30-60 sec
Rest 60 second
2) Every 90 seconds, for 15 minutes (10 rounds):
8 Kettlebell Swings (70/53)
8 Hand Release Strict Burpees
The Strict Burpee: Same as a normal burpee, but once the body is flat on the ground and the hands have been picked up and put down for the hand release, you must execute a perfect hollow body pushup to lockout, before popping up.
If you go over 90 seconds on a round, you will complete the round you are on, and skip the rounds you bled into.