A.
Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Push-Ups x 12-15 reps @ 2011
Rest 45 seconds
B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots
12 Burpees