12/12/2024

Shock Method (Press)

“Shock Method”
4 sets:
6 Bench Press (Heavy)
12 Push Ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 to 2:30 between sets-

Score = weight of the Bench Press. You can increase weight or stay the same across all 4 sets.

Focaccia

Affiliate Compete (RX+)

Teams of 2

5 sets (each/1:1)

40/32 Calorie Air Bike

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.

Independence
Teams of 2
5 sets (each/1:1)
25/20 Calorie Air Bike

Liberty
Teams of 2
5 sets (each/1:1)
20/16 Calorie Air Bike

• Target time each set: 1:30-1:50

• Time cap each set: 2 minutes