Bike two minutes all out, three times with five minute break between efforts.
Record and submit distance for each effort.
How many rotations can you do within 15 minutes? One point each station.
Back extension 15 reps with 25 lb. plate
Deadlift/High-pull X 10 reps 50% body weight
If you can't do a muscle-up, do 15 pull-ups and 15 dips instead.
"It is work, work that one delights in, that is the surest guarantor
of happiness. But even here it is a work that has to be earned by
labor in one's earlier years. One should labor so hard in youth that
everything one does subsequently is easy by comparison."
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