General Warm-up: 2 rounds: Run 200m 8 Samsons 8 Hand release push-ups 8 Sit-ups 8 Pause squats (3 seconds) 8 Ring rows 8 Shoulder press w/ T then… 2 rounds: Bike 1:00 10m Frankenstein walk 10m Quad pulls 10 Jumping jacks Endurance: As many calories as possible on assault bike in 20 minutes* *Please post/record...Read More