Day 3 / 56

Vitality 6-7AM 
10:00 warm-up row 

10:00 no rest of as many rounds of 
15 KB swings 60# 
10 squats 
10 push-ups 
(finished 12 rounds) 

then 

:90 500W on Airdyne (50cal) 
30 step-ups (18' box) 
15 squats, 10 push-ups, 5 pull-ups 
3x rounds (no rest)