then:
4 Rounds:
Banded Tricep Extension 40-50 reps
One Arm Row 10 reps
Plank Hold 60 seconds
B.
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Thrusters (95/65 lbs) OR Dumbbell
6 Bar-Facing Burpees