A) 12x30 seconds on 15 seconds off alt between:
1) db bicep curls
2) bandy straight arm lat pull downs
3) ring reverse flys
4) elevated assisted push-ups
B) 3 rounds for total time:
Rest 3 minutes after each round
Run 400m
8 alt. db devils press (50/35lb)
12 box jump overs (24/20")
16 abmat situps
Run 400m
*28 minute time cap
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