12/21/2015 Vitality

10:00 Assault Bike Warm Up 
5x3 pull-up burpees 

then 

200m row @ 95% effort 
:90 rest during which you do 
x5 deadlift @ 95# 
10 step-ups 
10 ROUNDS 
finished with a 1:36.3 average pace 

then 

5 dips 
5 chin ups 
10 push press 
5 rounds