3 Bench Press, 80% 1RM

** Every 2 mins for 10 mins.

If they are new or missed, then use a moderate-lightweight that feels good and looks good.

Make sure athletes focus on a deep stomach breath before every lift.

Grip should be a thumb length outside the chest. Shoulders stay pressed back against the bench while feet stay in contact with the floor.

Every 1 min for 24 mins, alternating between:

12/10 Air Bike Calories

16 Kettlebell Swings, 53/35 lbs

12/10 Air Bike Calories

4 Wall Walks

12/10 Air Bike Calories

** Rest 1 min

Target Time Each Movement: Sub 40 Seconds
Time Cap each movement: 50 seconds

Stimulus for this workout is moderate/moderate-high intensity. Athletes should be prepared to move constantly for 5 minutes. However, the variation in movements should allow for athletes to keep up a decent pace. Athletes must be mindful of the clock during each round and aim to have work completed each minute between 40-50 seconds and begin transitioning to the next movement. Athletes should be starting the next movement at the top of the minute…not just beginning to transition to that next movement. If athletes run over the 50-second mark on any movement, they should make note of the reps completed at that time and aim for that number of reps on subsequent rounds.