Wednesday 5/17/2023

A.
Every 2:30, for 15 minutes (6 sets):
Strict Press
Set 1 - 5 reps @ 60-65%
Set 2 - 3 reps @ 65-70%
Set 3 - 2 reps @ 70-75%
Set 4 - 2 reps @ 75-80%
Set 5 - 2 reps @ 80-85%
Set 6 - 2 reps @ 85% or more

B.

B.
Every minute, on the minute, for 16 minutes (4 sets) for max calories/reps:
Station 1 - 45 seconds of Assault Bike
Station 2 - 45 seconds of Kipping Movement of Choice*
Station 3 - 45 seconds of Push-Ups
Station 4 - Rest

Station 2 is an opportunity to work on your kip, kipping pullups, toes to bar. Anything that has a kipping motion in it.