5 sets:
10-15 strict press with barbell @20/30kg
15-20 toes to bar/rings or toes to kb
20-25 push press @20/30kg
20-30 alt leg v-ups
rest 3 min bwn sets
"shoulder/abs burner!"
try to go unbroken on pressing movements, dont give up too easily!
toes to bars should be done in 1-3 sets.
Score is total time of running clock