A. 20 bell swings (55lb), rest one minute between
B. 3 x 20 lunges - Holding a 30lb dumbell in one hand for 10, then switching for another 10.
C Strict pull-ups - four sets of 8.
Those were the appetizers. Here's the main course:
D. Max calories on the Assault bike in 10 minutes
154 calories
6.6 km
64 rpm average.
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