3 x 8/8, build
*half body off of bench

GOALS + GUIDANCE: Holding a dumbbell on one side, with that same side half way off the bench, do 8 presses the switch sides. This half on/half off position creates a HUGE demand on your working side arm/leg, and opposite side abs.

10 Rounds

10 Wall Balls

10/7 Cal Bike

MCx: 20/14

MAx: 14/10, 9/6

MVx:10/6, 8/5

GOALS + GUIDANCE: Find a moderately-uncomfortable pace from the beginning and hold onto it throughout the workout. Complete the wall balls unbroken in about 30 seconds, then push your pace (60+ rpms) on the bike to finish the cals in :45 or less. Target 12-15 minutes