PART A
Every minute on the minute for 16 minutes (4 rounds)
Minute 1 – 15/12 Calorie Row or Bike
Minute 2 – 7 Deadlifts +7 Hand Release Push Ups
Minute 3 – 12 Box Overs (24/20″)
Minute 4 – 10 Chest to bar pull-ups
PART B
3 Rounds not for time
15 Banded good mornings
30 Second Superman hold
20 Step Dumbbell Death March