Part A:
every 1:15 for 18:45 minutes (15 rounds)
round 1: 45 second plank
round 2: 15-20 seconds each arm bottom up kb hold
round 3: 30-40 ankle touches
Part B:
amrap 13 minutes
10 kb/db deadlifts, light (2x 12/16/20)
4 total pistol squats
3 chin ups
Stretch:
1-2 rounds, 45 seconds each
seated forward fold
triangle
thread the needle