Part A: On the 90 seconds x 16
1. Empty barbell bicep curl 21 reps
2. Barbell heavy row 10 reps
3. DB pullovers 15 reps
4. Weighted Bulgarian split squats 9 per side
Part B: On the 30 sec x 24
1. 10 V-ups
2. Mountain climbers 12 per leg
3. 10 hollow body rocks
1:15 on 45 sec off x 4 rounds for each cycle!
Rest 2:00 mins between each new cycle x 3 cycles
(So yes 12 rounds total)
Cycle 1 - 18 DB Push Press 50#/35#, 6 BMU, AMRAP Box Jump Overs at 24"/20"
Cycle 2 - 15 DB Front squats, 12 C2Bs, AMRAP Box Jump Overs at 24"/20"
Cycle 3 - 12 DB Thrusters, 18 T2Bs, AMRAP Box Jump Overs at 24"/20"