| Warmup 3 sets 5 hanging knee raises :15 l-sit/tuck hang 10 cal bike or row (get both in) |
| Workout 15:00 row At 3,6,9, 12 get off and do 10 T2B rest 2:00 15:00 Bike At 3,6,9,12 get off and do 15 weighted situps 16/12 Score is total cals |
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