10:00 Assault Bike Warm-up (100 Cal)
every :30 do 3 bench press @ 45lb dumbbells
1:00 Assault Bike (average watts per round: 460, 498, 517, 546, 550)
1:00 Assault Bike active rest
5 bench press (45lb dumbbells)
10 push up
5x rounds
2:00 row @ 1:45 pace
2:00 rest w/ 10 pull ups
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