*Do a set every 2 minutes.
8 Tempo + Pause Incline Bench Press @7-8/10 RPE
8 Tempo + Pause Incline Bench Press @7-8/10 RPE
8 Tempo + Pause Incline Bench Press @7-8/10 RPE
8 Tempo + Pause Incline Bench Press@7-8/10 RPE
*Rest 2 min between sets w/30-45 second pec stretch.
**3 sec down, 1 sec pause, explode up, 1 sec at top.
Movement Prep/Activation
1-2 Sets
1:00 Echo Bike
3 Banded Strict Pull Up
6 Hand Release Push Up
9 Banded Air Squat
Workout Prep
1 Set (at workout pace)
3 Strict Pull Up
6 Push Up
9 Air Squat
6/4 Calorie Echo Bike
<21 Min>
2 sets @ consistent effort (75-80% pacing)
4 Rounds of Strict Cindy
30/24 Calorie Echo Bike
-rest 5 minutes b/t sets-
*Strict Cindy:
5 Strict Pull Ups
10 Push Ups
15 Air Squats
Target Time each set: 5-6 minutes
Time Cap each set: 8 minutes
1 minute Frog Stretch
1 minute Chest Stretch (each side)
Optional!
2 Rounds:
set 1: 8 reps @20% of your 1RM Weighted Pull Up [does not have to be unbroken but aim for unbroken]–rest 2 minutes between sets —
set 2: 6 reps @40% of your 1RM Weighted Pull Up [does not have to be unbroken but aim for unbroken]–rest 2 minutes between sets —
set 3: 4 reps @50% of your 1RM Weighted Pull Up [does not have to be unbroken but aim for unbroken]–rest 2 minutes between sets —
**SCORE = Top LOAD of set 3
Crossover Symmetry Activation OR Banded 7s
– Perform 7 reps of each movement
Barbell Prep
2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)