ThursdayEvery minute, on the minute, for 12 minutes:

Minute 1 – Ab Roll Outs x 8-10 reps
Minute 2 – Hollow Body Hold x 30 seconds
Minute 3 – Roll to Pistol x 12 reps
then
Ten rounds for time of:

4 Strict Pull ups
8 Push-Ups
16 Kettlebell Swings (32/24 kg