STRENGTH
Shoulder Press (GOALS + GUIDANCE: Coaches will help you work up to a 8/10 effort (80%) and you’ll hold the same weight across all sets. Remember to keep your legs locked and abs engaged. Take two minutes between sets. Record your weight.)

INTERVALS
“Nosebleeds” (Time)

5 Rounds
15/12 Calorie Bike
15 Hand-Release Push Ups
Rest :30

MAx: 12/9 Cals, push ups to abmat (no hand-release)
MVx; 9/6 cals, 10 knee push ups

GOALS + GUIDANCE: Complete the bike in less than :60, and chip away at the hand-release push ups in :30-:45. Then you get to REST :30 before the next round. Target 10-12 minutes (15 min cap).