Accessory work

Every minute, on the minute, for 16 minutes (4 sets) of

Minute 1 – 10-12 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
Minute 2 – 15 Banded Overhead Triceps Extensions
Minute 3 – 15 Reverse Snow Angels (slow & controlled)
Minute 4 – 75-Foot Farmer’s Carry with Heavy Kettlebells

Conditioning

Every 5 minutes, for 20 minutes (4 sets) for times of
500/400 Meter Row
15 Dumbbell Push Presses

There should be plenty of rest between sets, so the goal is to push the intensity! Hit the row hard and transition quickly