Complete 5 rounds of 7 repetitions of the following sequence: ( starting weight for guys 65lb, women 45lb)
Push Press (from behind the neck)
Use the same weight for the 7 reps then add weight for the 2nd round, etc. There is NO time component to the workout so rest as much as needed between rounds. However, once you start the sequence of 7 reps you can rest the bar anywhere EXCEPT the ground.