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A. Dumbbell front rack step ups, 14 alt x 3, rest 1:30
25#. 

+

5 round at a moderate pace:
8 burpees
10 air squats 

12 sit ups

14 cal bike 

16 cal row 

Round 1: 4:56.3

Round 2: 4:55.3

Round 3: 4:57.1

Round 4: 4:46.2

Round 5: 4:36.9

Total time: 24:11.8

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Couch stretch

Seated legs forward fold