A.
supine row
3×8
-rest as needed

B.
1x
120 banded good morning
60 SA KB push press (53/35)
30 pull-up (53/35)
REST 2 min
100 ab-mat sit-up
-split KB push press btwn arms as needed
-score is two part, time for chipper and time for sit-ups
-17 min time cap