Strength

Every two minutes, for 8 minutes (4 sets) of:Strict Shoulder Press x 3-4 reps

Go as heavy as possible!

Then…

Every two minutes, for 8 minutes (4 sets) of: Push Press x 3-4 reps, use a similar or the same weight as the first part.

Conditioning

For time:

40/30 Calories of Assault Bike

40 Burpee Pull-Ups

(Try and select a pull-up bar 6-10″ above your standing reach)