8 Rounds:
20 Seconds Work
10 Seconds Rest
-------------------
Strict Chest to Bar Pull-ups (scale=pullups or ring rows)
Assault Bike for Calories
Strict Handstand Push-ups (scale = DB presses)
Row for Calories
Example:
Pullups: work for 20 seconds, rest 10 seconds x 8 rounds
-then-
Bike for calories: work 20 sec, rest 10 sec x 8 rounds
and so on through the 4 movements... 32 total rounds of work,
should take about 16 minutes.