Part A:
do the exercises at the given times
0:00
200m run (250m row/ski, 600m bike)
8 jerks 45-55%
2:30
400m run (500m row/ski, 1200m bike)
8 jerks
6:00
800m run (1000m row/ski, 2400m bike)
8 jerks
12:00
400m run (500m row/ski, 1200m bike)
8 jerks
15:30
200m run (250m row/ski, 600m bike)
8 jerks
Part B:
amrap 14 minutes
1-2-3…
goblet squats
toes to bars
add 1 rep to both movements every round
Stretch:
1-2 rounds, 45 seconds each
pancake
scorpion on front
lizard