Shoulder Press 10-10-10-10

* Use the heaviest weight you can for each set. Rest as needed between sets.

Build to a moderate weight.

Rest 1-1:30 min between sets.

This is all based on feel, not percentages. We don’t want athletes reaching failure, so don’t add weight if they reach their breaking point. Stay tight, and no hip rocking!

Athletes can add weight on each set or stay the same across.

For time:

40/32 Air Bike Calories

10 Wall Walks

40/32 Air Bike Calories

The stimulus is moderate, chipper-style intensity. Athletes should stay steady with efforts and be sure not to go too hard or too fast and build a fatigue level that results in a large drop-off in intensity or no-reps on wall walks.

This workout is all about grit and fighting through the burn. We don’t want athletes to just go for a stroll on the final bike. Push the pace and then sell out when the end is in sight.