SDSC Workout:
A. Shoulder Press 3 x 3; 3mins rest
B. Barbell Row 3 x 8-12 (with weight from A)
C. KB Swing 3 x 30; 90sec rest
D. Burpees 3 x 30sec; 30sec rest
E. Anchored Situps 3 x 15-20; 1min rest
Equipment Free Workout:
15 Tuck Jumps (knees to chest) / 15 Sit ups x 8-10rounds (10minute cap)