Body squat, dips, sit-ups with a twist, KB Swings, GHD'S, heavy bag

3 rounds
30 Body Squats
10 Dips
50 Sit-ups w/ a twist
30 KB Swings @ 55lbs
10 GHD'S
1 min rest

Splits
1 - 4:56
2 - 4:57
3 - 5:06
Total - 17:00

Heavy Bag -  Random combinations for 20min