A) 12x 30 seconds on 20 seconds off alt between (3 rounds):
1) db bicep curls
2) straight arm bandy lat pulldowns
3) ring rows (controlled tempo)
4) push-ups (1 sec pause w/chest touching ground, 1 sec pause w/elbows locked out)
B) For total time:
Run 800m
10 toes to bar
20 burpees
30 bodyweight lunges
Run 800m
Rest 5 minutes.
Repeat.
*32 minute time cap
