12 minutes
Count and note number of completed rounds and half-rounds.
Minimum requirements today:
1 to 3 months attendance: 18 sets minimum
3 to 12 months attendance: 22 sets minimum
12 months + attendance: 26 sets minimum
If wp-contentlicable, each set under the requirement at the end of 12 minutes equals 1 minute on the Airdyne.
Then, skill work:
Behind-the-neck push press
50 total reps at skill work weight (beginning with dowel or empty bar)
*The burpee should be tight and explosive, using good midline stability and control to snap us up off the ground.
**Each lunge step should find the front leg ending at a 90-degree angle and the back straight. Just because we’re stepping forward doesn’t mean we’re leaning forward.