06 14 23

P

A. 1RM BP [20]
*spotter required

B. 5 rounds for max reps
0:00-1:00 – max reps BP (1.0/0.75)x bodyweight
1:00-1:30 – REST
1:30-2:30 – max reps sPU
2:30-3:00 – REST
3:00-4:00 – max cal Echo Bike
4:00-6:00 – REST
*target 7-12 BP reps, 12-15 PUs, and 18/14+ cals each round. Rounds do not have to be u/b reps

F

A. 5RM Dip + 1 set max rep pushups [20]

B. 5 rounds for max reps
0:00-1:00 – max reps pushups
1:00-1:30 – REST
1:30-2:30 – max reps PD
2:30-3:00 – REST
3:00-4:00 – max cal Echo Bike or C2 Bike
4:00-6:00 – REST