12/23/2015 Vitality

10:00 assault bike warm-up 
then 

8x bench @ 125# 
3x dips 
6x goblet squat @ 53# 
10x ball slam @ 25# 
1:00 rest 
10 rounds 

then 

100 calories on the Assault Bike doing
:10 hard effort (900watts+) 
:50 rest (210watts) 
took me 6:28