A) 12 x 30 seconds on 20 seconds off:
1) wallsit
2) overhead bandy tricep extensions
3) empty barbell good mornings
4) overload max banded strict pull-ups
B) 3 rounds for total time. Rest 3 minutes after each round.
Row 500/450m
20 lateral hops over erg
20 alt. db snatches (50/35lb)
20 lateral hops over erg
Row 500/450m
*28 minute time cap
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