10:00 Warm-up Assault Bike
5x5 pull-ups
5x5 goblet squats w/ 25KB
Every minute on the minute for 10:00 minute complete:
6 goblet squats (35lbs)
6 push-ups
12 step-ups (18 inch box)
5 rounds of
10x bench press (95lb bar bell)
:30 max effort Assault Bike (finished with 795 average watts)
rest 1:00 minute
5:00 cooldown & stretch
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