Strength:

12 minutes to complete of 4 rounds of:

3 Weighted/Strict Pull-Ups

6 Hand-Release Push-Ups

Workout:

For time:

40/50 Calorie Row / 25 Shoulder-to-Overhead (65/95#) / 10 Burpees

32/40 Calorie Row / 20 Shoulder-to-Overhead / 8 Burpees

24/30 Calorie Row / 15 Shoulder-to-Overhead / 6 Burpees

16/20 Calorie Row / 10 Shoulder-to-Overhead / 4 Burpees

8/10 Calorie Row / 5 Shoulder-to-Overhead / 2 Burpees