HIIT

ABS OF STEEL (use a med ball if you can)
2 Rounds:
15 V-Ups
15 KB Swings 70/35
15 Reverse Sit-Ups
15 KB Cleans
15 Toe Touches
15 KB Thrusters
15 Russian Twists
700m Row
Rest 90 seconds

Beginner:
ABS OF STEEL (use a med ball if you can)
2 Rounds:
10 V-Ups
10 KB Swings 55/25
10 Reverse Sit-Ups
10 KB Cleans
10 Toe Touches
10 KB Thrusters
10 Russian Twists
700m Row
Rest 90 seconds