Every 10 mins for 20 mins do:

20/16 Air Bike Calories

20 V-ups

25 Alternating Dumbbell Snatches, 50/35 lbs

20/16 Air Bike Calories

20 V-ups

STIMULUS and GOALS
Stimulus is -moderate intensity, push pace effort with a chipper-style approach to this workout. Athletes should begin moving in this workout at an intensity that can be maintained for the entire set. Suggest to athletes to keep moving during their rest, focus on getting their heart rate back down and try to replicate or improve on the final set.

The bike is where the workout is won and lost. It’s all about who is willing to get right on and grind through the pain.

4 rounds for quality of:

12 Plate Front Raises, pick load

10 Dumbbell French Press, pick load

* Rest 1 min

Plate Front Raises- moderate weight – maintain quality
Dumbbell French Press- moderate weight – maintain quality