8 April

Training Session (130p)

A1. 16 Cal Echo Bike Sprint (Count Cals Down)
Immediately Into
A2. Incline Barbell Bench (155)
*This is done in pairs. 2 Bikes. Both partners bike the 16 cals each. Combined Time in seconds is the number of reps on Incline that they do as a team. Slower biker immediately gets off bike and does 1st set of incline, then partner 2 goes and they go back and forth with no rest until reps are completed. 
**Could be done with a team of 3. 3 bikes, add up seconds and split the reps between 3 partners. 
***Rest 4m, x4 Sets
*Aggie/Steve (33 Seconds/32 Seconds/34 Seconds/33 Seconds)

B1. Flat DB Bench; 8/10/12 Reps
No rest
B2. Pistons; 16/20/24
*Complete. Swap the order final set. Pistons and then Flat Bench. 

C1. Heavy Cable Tricep Pressdowns; 12 Reps
C2. Dips; 12 Reps
Rest 3m, x3
*Heavy as possible on Pressdowns.