Today’s workout is going to be a fun combination of strength and conditioning. First, in your group of 3 and on a 12 minute clock, you will work to build in a 3 rep bench press. You will will record the total of the heaviest weight lifted by all three members. After resting for 5 minutes, you will then work on a 12 minutes clock to complete the max rounds of Cindy and max cals on the bike or rower. Two members will be working at a time while the third rests. You will rotate as you see fit. Be sure to keep your rounds of Cindy unbroken to in order to keep your team moving at a steady pace.

PARTNER WORKOUT IN TEAMS OF 3…

I. ON A 12:00 RUNNING CLOCK…

Establish 3-Rep Bench Press for Each Athlete*

*Athletes can note their individual 3-Rep numbers, but the team “score” is the combined total of all three athletes heaviest successful lift.

-Rest 5:00-

II. ON A 12:00 RUNNING CLOCK…

Max Rounds of Cindy + Max Cals on Bike*

1 Round of Cindy is…

5 Push-ups
10 Pull-ups
15 Air Squats

*Two athletes work at a time, while one rests. Rotate as needed. Score is the number of rounds completed in Cindy + number of Cals on the bike to the nearest set of 10.

For example…
30 Cals = 3,
70 Cals = 7,
110 Cals = 11.
No credit for partially completed sets of 10 or partial rounds of Cindy.

For example… 29 Cals = 2, 71 Cals = 7, 115 Cals = 11.