A.
Every minute, on the minute, for 16 minutes (4 sets) of:
Minute 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Minute 2 – Band-Resisted Overhead Band Pull Down & Aparts x 10 reps @ 2020
(this should look like a lat pulldown, reach arms high overhead and pull the band apart as you try to squeeze elbows together behind you)
Minute 3 – Wall Walks x Max Reps in 30 seconds
Minute 4 – Dumbbell Weighted Squat Jumps x 6 reps
(jump as high as you can with dumbbells at sides, land softly, rest for 5 seconds and repeat)
B.
Complete as many reps as possible in 8 minutes of:
Single-Arm Kettlebell or Dumbbell Snatches
Partition the reps between arms however you see fit. The goal is constant movement and rep accumulation for 8 consecutive minutes.
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