A) 12x30 seconds on 20 seconds off alt. (3 rounds):
1) wall sit
2) banded good mornings
3) ring rows with one second pause at top of each rep
4) seated db presses with one second pause at top of each rep
B) 5 rounds for time of:
200m run
10 burpee box jumps (24/20”)
20 double kb deadlifts (53/35lb)
30 air squats
*26 minute time cap
