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.

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