A) Every 8 minutes x 4-5 sets:

– 400m run

– 16 push press (95/65)

– 16 alternating DB snatches (50/35ish)

– 16 box jump overs (24/20”)

– 16 wallballs (20/14)

*Switch order every set but keep times the same.

*If needed scale reps to 12s.

 

B) 3 sets:

– 12-15 DB lat pull-overs

– 12-15/side glute wall slides