Repeat A1-A4 5 times:
A1. 5 Dead-lifts. Start light; gradually add weight each round
A2. 15 Push-Ups. Scale as necessary; perfect form. Use bands or knees, reduce load.
A3. 15 Hard pulls on the Rower
A4. 1:00 rest.

B1. 12 Min AMRAP:
– 5 Burpee-Over Box (20)
– 7 4-count Flutter Kicks;
– 9 Ring Rows