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10min warmup

Block 1: 24mins

Complete the strength exercises in order. Finish all the sets of one movement before moving on to the next. “Two weeks rolling” means that this is the second week in a row we have done this exact thing. Tracking your weights for stationary lifts is a great idea for this reason!

Block 2: 18 mins

Choose to work on either your high pulls or your push presses. Complete 5-7 sets of this movement. When we see ramping, that means that we want to get heavier with each set we do. Have an idea of your final weight for your last set and then work your way back to figure out your start weight. When completed, complete a minimum of 5 rounds on the bike. Pick a calorie number you can maintain in an EMOM. Complete the calories in the minute and rest the time you have left.

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