Bench and row!
Every minute on the minute x 8:00 (4 sets each)
Odd – 4-6 Reps of DB Bench
Even – 4-6 Reps of Weighted Ring Row (Feet on box, if possible)
* Warm up to a moderate to heavy starting weight before you start the close and try to make all 4 sets challenging, but doable
* Try to keep the pacing identical for all row sections and attempt to not fall off as the time frame increases