Every two minutes, for 8 minutes (4 sets) of:Strict Shoulder Press x 3-4 reps
Go as heavy as possible!
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.
40/30 Calories of Assault Bike
40 Burpee Pull-Ups
(Try and select a pull-up bar 6-10″ above your standing reach)