3 rounds
1 min bike
20 Banded chest press/ flys
20 Band pull aparts
10 squat jumps
Prep: Establish weight on sled for piston push
The workout starts and ends with an all out effort on the bike, preferably a fan bike. Sprint until you hit max watts (when watts begin dropping, you're done). After the first sprint, move right to the heavy sled piston push for 50 ft. This should be heavy but not at risk for failure. If a sled isn't possible, perform a heavy set of max push presses (8-15 reps) or weighted burpees.
