Every 4 Min (16Min)
10 KB Suitcase Deadlift (5/ea)
15 Ab mat situps (Adv. GHDSU)
20 KB side Bends (10/ea)
Rest the remaining time until the 4min mark etc.
Core/abdominal focus. KB weightlifting and body weight core/gymnastic moves that work the entire trunk in multiple planes of motion.
Foam roll, back, lower extremities.