Bandy shoulder press
Strength: Every minute, on the minute, for 15 minutes (3 sets of each): Minute 1 – Half-Kneeling Landmine Press (Left) x 6-8 reps Minute 2 – Half-Kneeling Landmine Press (Right) x 6-8 reps
Minute 3 – Hollow Body Roll to Superman x 4-6 rolls each way
Minute 4 – Front-Leaning Rest on Rings x 45 seconds
Minute 5 – Band Pull-Aparts x 10 reps
Workout: For time: 50 Calories of Rowing 40 Single-Arm Dumbbell Push Press* 30 V-Ups 20 Burpees
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right, 10 Left, 10 Right.