Move

1) Bench Press: Practice Bench Technique

2) 15 Minute AMRAP:

12 Knee-Raises (Or Abmat Sit-ups)
12 Dumbbell Thrusters
12 Calorie Bike
1 Minute Rest

Workout of the day

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

2) “Bad Reputation”

Every 3 Mins x 5 Rounds:

Toes-To-Bar
Dumbbell Thrusters @ 50/35
Max Calorie Echo Bike

Round 1: 18 Reps
Round 2: 15 Reps
Round 3: 12 Reps
Round 4: 9 Reps
Round 5: 6 Reps

Stimulus

1) Build to a heavy set of 3 bench press for the day. If you are new-er to bench press technique, this is a great “heavy” day (not max) to practice shoulder and setup positions. Otherwise, you’re shooting for 88-95% of your 1RM

2) In a 3 minute window, complete the prescribed reps of TTB and thrusters and with whatever time is left, hop on the bike and get in as many calories as you can before the buzzer. Your pace should be steady throughout as there is no rest in this 15 minute workout. Reps of TTB and thrusters decrease by 3 each round, theoretically providing you with more time on the bike each time