warm-up with 10:00 bike for max distance @ level 15 on the Life Cycle. Although the Globo Gym bikes are awkward they can still dish it out if push. I got 4.36 miles in ten minutes.
then
10 x 10 front squats @ 135#
:60 rest in-between
25 x pull-ups; push-ups; push-press
then
10 x 10 back squats @ 185#
25 x pull-ups; push-ups; push-press
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