Move

1) Push Press: Build to a technical heavy double

2) For Time:

1800/1500m Echo Bike
3 Rounds of “Cindy”
15 Dumbbell Push Presses
3 Rounds of “Cindy”
1800/1500m Echo Bike

*Rounds of “Cindy” can be 4-8-12 or 3-6-9

Workout of the day

1) Push Jerks: 10 x 2 building to 82%

2) “Gainesville”

For Time:
600m Run
3 Rounds of “Cindy”
15 Push Jerks @ 185/135
3 Rounds of “Cindy”
600m Run

1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats

Stimulus

1) From the rack, build to 82% and stay there for the remainder of the 10 sets

2) Each component will take between 2.5 and 3.5 minutes, workout has a 15 minute cap. You can mix running and biking if that distance is intimidating, ie half run and half bike or run at the start and bike at the end