15/12 Cal Bike

21-15-9 Deadlifts

21-15-9 Hand-Release Push Ups

63-45-18 Double Unders

MCx: 225/155

MAx: 12/9 cals, 185/135, knee hr push ups, 21-15- 9 attempts

MVx: 9/6 cals, 135/95, abmat knee push ups, 84-60-27 singles

GOALS + GUIDANCE: At the start of every round (3 rounds) bike 15/12 calories which at a steady pace, should take 1 minute or less. Choose a deadlift weight that’s on the moderately heavy side. You may have to break the set of 21 and set of 15 into two sets. Manage your arm fatigue on the push ups by breaking them up early into smaller sets. Relax your arms on the double under, and try to collect yourself here before the next round. Target 20 minutes.