3 x 6/6, build
*half body off of bench

GOALS + GUIDANCE: Holding a dumbbell on one side, with that same side half way off the bench, do 6 presses the switch sides. This half on/half off position creates a HUGE demand on your working side arm/leg, and opposite side abs.

5 x on the 3:00
15/12 Calorie Bike
12 Back Squats

MCx: 135/95

MAx: 12/9 cals, 115/75

MVx: 9/6 cals, 75/55

GOALS + GUIDANCE: On the three minute bike 15/12 calories (less than :60) followed by 12 unbroken back squats (taken from the floor). The bike and squats should take no more than :90-1:45 to complete, so you have plenty of time to recover before the next interval begins.