WGM Circuit

Training: 

warm up with:

bird dog, 2 point/3 point, kayaker, dive bomb push ups, hip and neck bridges, windshield wipers, deadbugs  

then, 

for total time:

400m run

8 back squats -  70/40kg

12 burpees

16 KB Swings - 53/35lbs

X 5 rounds 

keep the round output similar; might be a slight drop off but should be reasonably the same effort per round