8 Rounds (:20 work/:10 rest) 4:00 total:
Deadlifts (225/155)

at 5:00..

3 sets:
30 banded hamstring curls
:30 rest

at 10:00…

5 Rounds
4 Burpee Box Get Overs (30/24)
15/12 Calorie Assault Bike OR 12/10 Calories Echo Bike
 – 90-sec rest between rounds –

1:00-1:15 per round
1:30 cap