5 Turkish sit ups + Turkish get ups (5+1) Left side
5 Turkish sit ups + Turkish get ups (5+1) Right side
15 Hip extensions — 3 second hold at top (weighted if applicable)
10 Kang squats (Tempo 3131 @ 25-40% of back squat) — Kang = Good morning 3to back squat
20m sprints between each beep, you must start after the beep and cross the cone/line before the next beep. If you are behind, you have 2 more beeps to catch up with the group. Go until failure.