Train

1) Strict Weighted Dips: 4-4-4-4-4

2) Total Whine

10 Rounds:
Minute 1: Bike Cals
Minute 2: Row Cals
Minute 3: Rest

Stimulus

1) These dips can be performed off boxes, bars or rings. Slowly maintain or de-band as you work through these sets OR add weight using dumbbells/weight vest.

2) This is a cardio based workout. There are two minutes of work and one minute of rest. Earn that one minute rest and push hard to obtain as many cals as you can in the first two movements. This will be 30 minutes so be prepared to hold a good pace throughout all rounds.