10/3

A.  Dumbbell push press, 8-10x3; rest 1:30 (send video)

Did 10 each round with 15# dumbbells. 

B.   Push ups, 3-5 unbrokenx6; rest as needed to get them unbroken with good form

Did 4 each round for 6 rounds, sent video. 

C.  GHD sit ups, 10x3; rest 1 min

Did this. 

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8 Ring rows

10 Box jumps

:20 sec bike sprint

rest 2 min

x4

Round 1: 7.1 calories

Round 2: 6.7 calories 

Round 3: 6.4 calories

Cycled for 20 seconds and then let the wheel keep going until it stopped. Not sure if that's the correct way to score it? 

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Foam roll thoracic and lats

Did this.