3 x 12, across

GOALS + GUIDANCE: Target your finishing weight from last time we did these.The goal is to feel a strong glute contraction and keep the reps smooth and unbroken.

3 Rounds
15 DB Thrusters
12 Pull Ups
9 Cal Bike

MCx; 50/35
MAx: 35/20, 6 pull ups (band), 7 cals
MVx: 25/15, ring rows, 5 cals

GOALS + GUIDANCE: Break the dumbbell thrusters into 2-3 sets (10 and 5, or 6,5 and 4.) Spend no more than :60 on this movement. For the pull ups, either do them unbroken, or in 2-3 sets with small breaks (about :60 or less.) Then for the bike calories, complete them in :45 or less. Target 8-10 minutes (12 min cap.)