8 sets of 8 each Every Minute on the Minute
Go lower weight on 1st 2 sets. All of these weights should be lighter than you think, really focus on the muscle contraction rather than just going through the motions of the exercise.
Each exercise takes 8 minutes. It’s OK when switching between exercises if you don’t quite make the “on-the-minute” bell, since you’re going light with your first set or two anyway.
Incline Press 2-1-2
Pull-ups 2-1-2 (go to negatives if you fail)
Push-ups 2-1-2 (on a bench or knees if you fail)
Goblet Squats 2-1-2
Shoulder Press 2-1-2