21-18-15-12-9-6-3 reps for time of:

• Bench presses 185/125
  
• Calories on the Echo bike
  

Stimulus and Strategy: Today’s workout is a weightlifting and monostructural couplet. Use caution when pushing the pace on the bike. That strategy may make the bench presses more difficult than necessary. Instead, adjust your pace to allow you to maintain bigger chunks of reps on the bench. The loading of the barbell should be moderate to heavy and allow you to maintain consistent sets of 5-7 reps. Avoid pushing to failure on the bench presses unless you have a spotter. If you do not have a spotter, take extra time to rest between sets and only perform reps you know you can complete.

Scaling: Reduce the loading and volume of the barbell. Reduce the calories on the bike.

To reduce the complexity of the bench presses, perform dumbbell bench presses or dumbbell floor presses.

Strict Press (from the floor)

• 5-5-5-5
  

Push Press

• 2-2-2-to a 2rMax
  
• 15 Weighted Situps/Hollow Rocks (alternating after each set of push press)

12-10-8-6-4-2

• Hang Power Cleans +1 Push press
• Burpee with jump over the bar and back
  

5 rounds for time of:

• 350-meter run
• 50-meter walking lunge
  

As you are performing the lunges, focus on getting close to touching the back knee to the ground, but don't, to protect your knees. 50 m = straight out from our doorway to the top of Minehan.

Scaling: Reduce the distance of the run and the walking lunges.

Beginner option:   5 rounds for time of:

• 175-meter run
  
• 25-meter walking lunge