Part A:
every 2:30 minutes for 10 minutes (4 rounds)
10-12 back squats 40-50%
2 rope climbs
Part B:
every minute for 18 minutes
minute 1: 20 db/kb push press, light (2x 15/25)
minute 2: 6-8 knees to elbows
minute 3: 6-8 box jump overs
Stretch:
1-2 rounds, 45 seconds each
seated forward fold
scorpion on back
lizard