WOD

• 500m row
• shoulder press 20 sec on/ 20 off for 12 rounds
• 500m row
• Kettlebell swing 20 on sec/ 20 off for 12 rounds
• 500m row
• sits ups 20 sec on/ 20 off
• 800m run
• shoulder press 20 sec on/ 20 off for 12 rounds
• 800m run
• kettlebell swing 20 sec on/ 20 off for 12 rounds
• 800m run
• sit ups 20 sec on/ 20 off

Disclaimer : I am not a doctor. these are just the workouts I do. Before starting any exercise program consult a physician.