Part A:
every 6 minutes for 18 minutes (3 rounds)
600m run (750m row/ski, 1800m bike)
8-12 lateral raises, light
8-12 each arm rear delt rows, light
Part B:
amrap 10 minutes
1-2-3… chin ups
2-4-6… sit ups
add 1 chin up and 2 sit ups every round
rest 2 minutes
amrap 8 minutes
1-2-3… hand stand push ups
4-8-12… russian twists
add 1 hand stand push up and 4 russian twists every round
Stretch:
1-2 rounds, 45 seconds each
frog
standing side stretch
figure 4