VolkeFit: Squat, Clean, Dip, Bike

A. Back Squats

Using 185lbs, do two squats every 30 seconds until you've done 20. 

Done.


B. Power Cleans and Ring Dips

Using 135lbs, four rounds of:
5 power cleans
5 ring dips,

Rest around 90 sec between .

Done


C. Bike

Max effort on the AirAssault bike for 75 seconds.

75 seconds is a lot longer than you'd think. 33 calories.