A) 12x 30 seconds on 15 seconds off (3 rounds) alt. between:
1) db bicep curls
2) skinny band straight arm lat pulldowns
3) ring reverse flys
4) plank walk outs
B) 4 rounds for total time. Rest 2 minute after each round:
Run 200m
Then 3 rounds of: 12 air squats - 9 Russian kb swings (53/35lb) - 6 toes to bar
Then Run 200m
Rx+: 70/53lb kb
*28 minute time cap
