GOAL: 5 – 9 Rounds, about 1 minute per round and 90 seconds for the Row.
*INTERMISSION: At some point during the 8 minutes, stop and perform a 20 calorie Row (it can be at any point, but it must be complete before the 8 minutes is complete). It needs to be completed in one set. If you do not complete the row in the 8 min cap, subtract one rep for each calorie unfinished.
Keep the Shoulder Presses strict and the Russian Swings with the arms straight. Go for big sets early on. When things start to slow down, get the row interval in (somewhere around minute 3-6). Push hard on the Row so you can get back to the Presses and Swings. Come back to the rounds where you left off.