Today we celebrate an early birthday for Justin L.! Justin loves a good chest pump and working hard on the bike so enjoy this team workout with some friends or family today. Happy early birthday, Justin!

Train

With a partner, one person working at a time:

29 Minute AMRAP:

30/24 Cal Echo Bike
30 Dumbbell Bench Press @ 50/35
30 Abmat Sit-ups (while partner holds plank)
30 Dumbbell Push Presses @ 50/35

Stimulus

Quick sets on all movements, working harder than you normally would as you would get a 1:1 work to rest ratio. Sharing a bike, swap after every 5-10 calories until you have completed the reps. Bench press weights can be different between partners, again switching to keep sets small and body fresh. Sit-ups can be done in one set each with your partner holding a plank while you complete your reps. Dumbbell Push Presses should be done with a pause at the top to ensure midline and shoulder alignment, weight can be different from the bench press weight as these are a more challenging movement

BONUS QUARTERFINALS PREP

EMOM x 30:

Min 1: 15/12 Cal Echo Bike
Min 2: 7 Devil’s Press @ 50/35
Min 3: 15/12 Cal Row
Min 4: 7 Sandbag to Shoulder @ 150/100
Min 5: Rest

*reduce reps as needed to maintain positions and pace