Every 3 minutes, for 15 minutes (5 sets):
Strict Shoulder Press x 2-3 reps

For max calories:
3 Minutes of Rowing (Assault Bike for those in the Open)

Rest 4 minutes until the running clock reaches 7:00, and then…

8 min AMRAP:
5 Strict Pull-Ups
10 Push-Ups

Share on FacebookTweet about this on TwitterShare on LinkedInPin on PinterestShare on Google+