Monday, September 15 2025

Strength: 5 Sets

Push Press x 5-7 rep @60-80%

Superset: DB Lateral Raises x 15-20 reps

Metcon: Every 3 minutes, for 15 minutes (5 sets of):

9/6 Calorie Echo/Assault Bike

9 Burpees to a Plate

9/6 Calorie Echo/Assault Bike

*Rollover counts towards the second bike. So, you just have to end at 18/12 total calories between the two efforts. You do have to stop biking once it hits the initial 9/6 though.

Goal = <75 seconds

Round Cap = 90 Seconds

*Adjust the bike calories to something that can be completed in under 30 seconds