Move

1) Bench Press: Build to a technical set of 3

2) 3 Minute AMRAP, 2 Min Rest, 2 Rounds:

6 Burpees
6 Dumbbell Snatches
6 Cal Echo Bike

*Carry on where you left off

Train

1) 5 x 3 Bench Press @ 85%

2) “Heartbreaker”

3 Minute AMRAP:
30/24 Cal Echo Bike
Max Devil’s Press @ 50/35
Rest 2 Min

3 Minute AMRAP:
20 Devil’s Press @ 50/35
Max Cal Echo Bike

Stimulus

1) Build to 85% and then do 5 sets of 3 reps there. If you do not have a 1RM, build to a weight that feels like you could do 5 reps and use that weight for 5 x 3

2) Goal is to “sprint” the bike in under 2 minutes and then spend 1 minute doing devil’s presses. If you have difficulty maintaining your core with two dumbbells, do a single dumbbell devil’s press and alternate hands between burpees. In the second 3 minute AMRAP, you have 2 minutes to complete the devil’s presses before spending a minute on the bike for max calories

BONUS OPEN PREP

4 Rounds For Quality:
1000/900m Row (at 20s slower than 2k pace)
20/16 Kipping Ring Dips (or banded ring dips)