A.
Every minute, on the minute, for 16 minutes (4 sets) of:
Interval 1 – Dumbbell Bench Press x 20 reps
Interval 2 – Box Jumps x 10-15 reps
Interval 3 – Hollow Rock x 15 Reps OR Plank Hold 45 seconds
Interval 4 – Ring Dips (with or without scaling option) x 12 reps
B.
In teams of 2, 20 minutes alternating exercises:
250/200m Row (A)
6 lengths of Farmers Carry (B)
9 Toes-to-Bar OR 15 Sit-Ups (A)
REST
C.
100 Barbell Side Bends
100 Toe Touches
100 Russian Twists
