Airdyne

The ability of the Airdyne to build metabolic capacity, not too mention the just plain suck, needs to be experienced to be believed.

Workout:

Jerk

Then (from the NorCal 40s):

As many rounds as possible in 7 minutes of

7 chest to bar pull-ups

10 dumbbell push presses 40/20#

10 kettlebell swings 45/25#