forward and backward tyre pulls - 15 - 30 minutes

Every minute on the minute for 30 minutes:

1 - 10 Calories row
2 - 9 dips
3 - 12 Knees to chest
4 - 12 Alternating KB step ups
5 - 20 KB swings

4 Rounds:

10/10 forward/backward bear crawls
5 Deadlifts
5 Double KB press
5 Goblet squats
5 Chin ups