Fri May 29

Train
16 Min AMRAP:
40/32 Cal Echo Bike
24 Box Jump Over (step down) @ 24/20
16 Single Arm Devil’s Press @ 50/35
8 Wall Walks

Move
16 Min AMRAP:
20/16 Cal Echo Bike
12 Jumping Air Squats (or Box Step-ups)
8 Light DB Devil’s Press
4 Walk-outs (inchworm + push-up)

Warm-up
2 Sets:
12/9 Cal Bike
4/4 Side Lunge w/Floor Touch
4/4 Curtsy Lunge w/Floor Touch
4/4 Forward Lunge w/Floor Touch
12 Banded Face Pulls
8 Heavy DB Front Squats

Strength
Every Min x 10 Min:
3 Front Squats @ 60%

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Stimulus
Strength: light squats, 3 reps done every minute for 10 minutes. If you can get into a better position using dumbbells, do dumbbell front squats instead of barbell front squats

Train/Move: AMRAP with no structured rest and bigger sets. Bike should be completed under 4 mins, Box Step-ups in 1.5 mins, devil’s press 1.5 mins, wall walks 1.5 mins. Goal should be to complete 2+ rounds