A) For time:
70-60-50-40 double under
60-50-40-30 calorie row
50-40-30-20 alt. box step ups (24/20")
40-30-20-10 single arm db push jerk (50/35lb)
*32 minute time cap
*Db push jerks: Perform half the reps on one arm, and the other half on the other arm each round
B) 4 rounds for quality, not time:
10 rainbow planks - 10 V-ups - 10 hollow rocks
