PART B 12MIN MAX EFFORT

B1 TWO-HANDED HANG CLEAN AND PUSH PRESS

40SEC WORK/20SEC REST

Hold your dumbbell with both hands at hip height. Bend at the knees and, with a slight hinge at the hips, stand up explosively (A). Use the momentum from your legs to power the dumbbell on to your chest, then immediately press it over head (B). Lower to your hips and repeat.

B2 JUMP ROPE

40SEC WORK/20SEC REST

Up the pace for some low-tech fitness. Hold a rope with your hands at your sides and your arms pinned to your body. Drive the rope over your head using the motion of your wrists (A). Just before the rope hits the floor, jump up a few inches, allowing it to pass beneath you (B). This is a sprint, so hit the throttle.