Friday Workout of the Day

Every 4min for 3 rounds:
A1. DB Step-ups @1010 12-16
A2. DB External Rotation @3010 10-12
+
14min amrap
14 air squats
14 burpees
28 double unders
+
accumulate 3min FLR in Rings (beginners accumulate 3 min in plank)