Warm Up:3 Rounds: 1 min Run(200m)-Bike-Row (Increase pace each round) 7 Ring Rows or Pull-Ups 7 Push-Ups 5 Low Ring Muscle-Ups or Ring Row+Jumping DipWorkout:SINCE WE MISSED WEIGHT VEST WEDNESDAY YESTERDAY TODAY CAN BE VEST OPTIONALPart1-Bike Calorie: 10 sets of 10 Second Sprint with 50 Second RestScore is the total Calories performed in all of...Read More