Friday, July 25 2025

Strength: 5 Sets

Push Press x 5 reps unbroken

Superset: Barbell Curl x 12-15 reps

Metcon: Against a 60 second clock, perform as many reps as possible of:

15/10 Calorie Echo/Assault Bike or Ski Erg

Max Dumbbell Bench Press (50/35lbs) in the remaining time.

Rest 4 minutes between sets and repeat for three (3) total sets (15 minutes).

*The bike should take less than 30 seconds at a 9/10 effort, leaving you 30 seconds to perform a set of Dumbbell Bench Press. If you cannot perform at least 12-15 reps in a row with this weight, adjust accordingly.