This program is a (hard)core, full body crossfit program designed for execution in parks and playgrounds etc. It doesn’t need any equipment besides from what you can find on those locations. It has a great deal of cardio as well as explosive kiteboarding movements.
2 options of execution: 20sec on – 20sec break x 4 of each exercise circuit, or just follow the “data”.
The insane hardcore version is doing 30sec on – 20sec break x 4 of each circuit.