A) 15x30 secs on 30 secs off alt between (3 rounds):
1) banded strict pull-ups
2) L-arm half kneeling db/kb press
3) R-arm half kneeling db/kb press
4) L-leg pistol
5) R-leg pistol
B) 3 rounds for time of:
400m run
60 double unders
40 russian kb swings (53/35lb)
30/25 calorie row
20 Burpees
*28 minute time cap
