Every minute, on the minute, for 15 minutes:
Minute 1 – Seated BB Strict Press x 4-5 reps
Minute 2 – Strict Pull-Ups x 5-6 (add weight if possible)
Minute 3 – V-Ups x 15-20 reps
In teams of 2, complete as many rounds and reps as possible in 15 minutes of:
20 Calories of Rowing
10 Dumbbell Push Press
As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 20 cals.