Part A)

For time

Run x 400 meters
DB bent over row x 10 reps
DB push press x 10 reps
Burpee over DB x 20 reps
DB push press x 10 reps
DB bent over row x 10 reps
Run x 400 meters

Time cap: 12 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs


Part B)

Rotate stations every minute for 6 minutes (3 sets)

Station 1
Tuck up x 30-40 seconds

Station 2
Plank around the world x 30-40 seconds

Rest remaining time of each set


Modifications

Run x 400 meters:
Row x 800 meters / bike x 25 calories / butterfly sit up x 50-80 reps / crossbody v up x 50-80 reps