ride to work 18 miles
1) every 60 seconds for 5 minutes, 6th minute max reps
push ups - 16
6th rd- 15 reps
sit ups - 20 reps
6th rd - 29 reps
2) 10 rds every 30 seconds
2x strict pull ups
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"It's supposed to be hard. That's the magic in it. It's pretty simple." Rob Shaul
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