Move

1) Strict Press: Build to a technical set of 5

2) 12 Minute AMRAP:

9 Strict Knee-Raises (Or Abmat Sit-ups)
9 Dumbbell Push Presses
9/7 Cal Echo Bike

Train

1) Strict Press: 5 x 5 @ 75-80%

2) “Maxwell House”

12 Minute AMRAP:
5 Rounds:
9 Toes-To-Bar
9 Push Presses @ 135/95
Directly Into…
Max Calorie Echo Bike

Stimulus

1) Build to 75-80% of your 1RM and then do a set every 3 minutes

2) Complete 5 rounds of TTB + Push Presses and with whatever time is left in the 12 minute window, accumulate as many calories as possible on the bike. Each round of TTB + PP should be completed in 1-2 sets max, taking 1.5 minutes on average