This is a time-based workout. Complete section A, and then rest for 60 seconds before moving after section B.

SECTION A)

1. PLANK - 30 SECONDS ON - 10 SECONDS OFF - REPEAT FOR 3 CYCLES. 
2. DORSAL RAISES - 30 SECONDS ON - 10 SECONDS OFF - REPEAT FOR 3 CYCLES.

SECTION B)

1. KB WINDMILL - RIGHT SIDE - 90 SECONDS.
2. KB WINDMILL - LEFT SIDE - 90 SECONDS. 
3. KB SWING - 90 SECONDS. 

SECTION C)

1. PLANK GET-UPS - 30 SECONDS ON - 10 SECONDS OFF - REPEAT FOR 3 CYCLES.
2. DEAD BUGS - 30 SECONDS ON - 10 SECONDS OFF - REPEAT FOR 3 CYCLES. 
3. MOUNTAIN CLIMBERS - 30 SECONDS ON - 10 SECONDS OFF - REPEAT FOR 3 CYCLES.