A.
4x 90 second Rounds
10 Glute ham raises
5 Burpee box jumps, 30 in
Assault Bike @ 70-75% in remaining time
Rest 90 seconds
B.
3 Rounds of:
Run 400 meters
75-ft Handstand walk
25 Deadlifts, 185 lbs
15 Bar-Facing Burpees
C.
Three sets of:
20 Russian KB swings, 53 lbs
20 Banded pull aparts
20 banded overhead tricep extensions
20 banded hammer curls
20 tuck ups
Rest 2 minutes
=============================
B.
16:14
C.
Pull aparts: red band
Tricep extensions: red band
Hammer curls: green band
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