July 7 "Pitch Clock"

Move

1) Strict Press: 5 x 3 Building

2) 15-12-9-6-3
Bike Cals
Push Ups
Ring Rows

Train

1) Strict Press:
3 x 3 @ 80-85%
1 Drop Set 15-30 @ 50%

2) Pitch Clock (15 Min Cap)

21-18-15-12
Calorie Echo Bike
Push Ups
Chest to Bar Pull Ups
*Womens Bike Cals: 18-15-12-9

Stimulus

1) You will be working through three sets of 3 sets, maintaining the same weight. Once you have completed the three sets, you will do one big drop set at a lighter weight. This weight should be something you can complete roughly 15+ reps at.

2) This workout is a quick descending rep scheme workout that mixes gymnastic movements and biking. Women have less cals to work through on the bike for this one. Choose to complete each set of gymnastic movements in roughly 3 quick sets or less.

Extra Credit

3 Sets: Unbroken Strict Handstand Push Ups + Max Handstand Hold
Rest 1 Minute Between Sets