PART A 16MIN AMRAP

A1 OVERHEAD PRESS

10 REPS PER SIDE

Clean your dumbbell onto your shoulder, with your palm facing in (A). Take a breath, bracing your core and squeezing your opposite fist. Dip at the knees, then use your legs to help press your dumbbell overhead (B). Lower under control to the ground. After 10 reps, switch arms and repeat.

A2 BENT-OVER ROW

10 REPS PER SIDE

We’ve pushed, so now we pull. With your dumbbell in one hand, hinge at the hips until your chest is parallel to the floor (A). Maintaining a flat back and squeezing your opposite fist, row the dumbbell towards your torso (B), squeeze your shoulder blades together and lower under control to the start. Go back to the overhead presses.