5 sets of 10 reps (as heavy as you think you can go 10 reps)
*Weight will probably go down a bit each set to complete 10 reps each
5 Rounds:
15/10 Calorie Assault Bike
10 Burpees
1 min plank face down on elbows
-rest 1 min-
1 min plank on left elbow
-rest 1 min-
1 min plank on right elbow
*repeat this cycle if you're feeling froggy.