A.
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – Overhead Squat x 5-6 reps @ 3111
Minute 2 – Supine Hamstring Curls with Medicine Ball x 6-8 reps @ 2111
Minute 3 – Prone Plank from Elbows x 45 seconds
Minute 4 – Prone Leg Lift x 45 seconds
B.
Complete as many rounds and reps as possible in 7 minutes of:
14 Alternating Single-Arm Dumbbell Snatches
14 Toes to Bar