REMINDER - No afternoon/evening classes! CFKL Christmas Party @ 6:30pm

Strength: “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.

Conditioning:

Teams of 2 for time:

5 sets (each/1:1)

30/24 Calorie Echo 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.