WARM-UP -
Crossover Symmetry or
Banded 7s
-into-
3 sets:
30-second Air Bike (build
in pace)
5 Dumbbell Bench Press
(light)
5 Hand Release Push Ups
(knees)
5 Bench Dumbbell Fly (light)
STRENGTH -
“Shock Method”
4 sets:
6 Bench Press (Heavy)
12 Push Ups
25 Bench Dumbbell Fly
(light)
-Rest 2:00–2:30 between
sets-
WORKOUT PREP -
2 sets:
5/4 Calorie Air Bike (build
in pace)
WORKOUT Focaccia
Freedom (RX’d)
Teams of 2
5 sets (each/1:1)
30/24 Calorie Air Bike
The goal is to complete each
set in under 2 minutes. In set
one, consider stopping at
1:30 and setting that as your
calorie goal for all sets, if you
don’t think you’ll reach 30/24
each round.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 1 Minute Couch Stretch
2x 1 Minute Calf Pumps