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A. Every 2-minutes for 10-minutes (5 sets):
Unsupported Seated Strict Press x 5 reps
Immediately followed by...
Every 2-minutes for 10-minutes (5 sets):
Push Press x 3 reps
Build to heavy triple.
B. For time:
50 Calories of Assault Bike or Rower
40 Calories of Assault Bike or Rower
30 Calories of Assault Bike or Rower
C. "Optional Accessories"
3 sets of:
Supinated Grip Ring Rows x 8-10 reps
Rest 60 seconds
Banded Pull Aparts x 30 reps
Rest as needed