A) Every 4 minutes for 12 minutes (3 rounds) complete:
10/side back rack split squats (slow down, fast up)
Superset with 10-12 tempo push ups*
*1 sec pause at top and bottom, 2 second negative
**Modify to banded push-ups (band hanging from pull-up bar around chest)
B) Every 4 minutes for 20 minutes (5 rounds) complete:
Run 100m
6 devils press (2x50/35lb)
8 db front squats
10 pull-ups
*Modifications:
35/25lb dbs
Reduce reps of pull-ups to 6-8 or do jumping pull-ups or ring rows
