5 Bench Press, 70% 1RM

* Every 2 mins for 10 mins.

Athletes should go off of their Heavy Single from week 1, and if they are new or missed, then use a 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 depressed back against the bench while feet stay in contact with the floor.

Teams of 2 – 8 rounds, each round for time, of:

20/16 Assault Bike Calories

* Rest 1:1 between each round.

Assault Bike Calories / 16/14 Echo Bike Calories

Complete in teams of 2; 8 round each.

Stimulus is consistent pacing across sets. Athletes can work with a partner and go 1:1 or individually. Intensity should stay moderate (75%), where the focus should be to set the tone early, stay consistent and sell out on the final round.

For athletes who have been doing this for a while and understand pacing should aim for 55-65 seconds. A great goal would be to keep it on the 2 minutes (1:00 work/1:00 rest).