A) Accessory intervals:
12x 30 seconds on 15 seconds off alternating between:
1) overhead bandy tricep extensions
2) wall-sit
3) frontal plate raises
4) empty barbell good mornings
B) 4 rounds for total time. Rest 2 minutes after each round.
Row 250m
Then 2 rounds of:
8 burpees to 6" target - 10 box jumps (24/20”) - 12 air squats
Then Row 250m
*30 minute time cap
