A) 16x 30 seconds on 30 secs of (4 rounds):
1) Russian kb swings (53-70lb/35-53lb)
2) db Arnolds press (30-50lb/20-35lb)
3) glute marches
4) frontal plate raises (15-25lb plate)
B) 16 minute AMRAP:
Row 25/20 calories
50 double unders
15 plate GTOH (45/25lb)
50m OH plate carry
