A: For Time:
27-21-15-9 reps of:
Row (Calories)
KB Swings (53lb.)

12:11 

Notes: This was tougher than I thought, heart rate was up throughout the entire workout. Kept a sub-1:55/500m pace for all rows.

B: 3X1:00 Hollow/Arch Hold (rotate every :30, this should be UB) – rest 90 secs. Arms and legs should not make contact with the ground at any point.