30 sec spin bike (sprint)
30 sec rest (slow churn)
60 sec spin bike (sprint)
60 sec rest
90 sec spin bike (sprint)
90 sec rest
120 sec spin bike (sprint)

20 OH DB press (strict) 15/20 ea.
rest 30 sec
15 OH DB press (strict) 15/20 ea.
rest 20 sec
10 OH DB press (strict) 15/20 ea.

repeat spin bike complex from above, ... then

20 BB biceps clean curls 45/65
rest 30 sec
15 BB biceps clean curls 45/65
rest 20 sec
10 BB biceps clean curls 45/65

repeat spin bike complex from above, ... then

20 bench dips
rest 30 sec
15 bench dips
rest 20 sec
10 bench dips

Post "done" to comments.

Daily Extras - 

Repeat the spin bike portion of this workout. Yep ONE more time! 

Workout Notes: 

  • If there are bottlenecks at the bikes and you'd rather not wait, please sub the bike complex for a squat complex. 
  • If you do this right, you should have no more energy left in the legs after the bike. This means you'll have to adjust the tension each time (mostly up) to get the most out of it. 
  • Remember, we have trust-O-rama coming up in 2 weeks (it takes me 3 weeks to program a full thrust-O). So we need to get those legs into shape. 
  • I was going to throw some major squats at you today (run the rack), but most of us are still wrecked from Tues. Be sure to work hard on the bike. It's how we are getting our squats in today.
  • Clean Curl 101
  • Straighter legs during bench dips = more benefits, if you're ready.

Kate would like me to thank everyone who donated shoes and clothes for the refugees. She said that last night they organized it all and stuffed bags with about 2-3 outfits for 200 people!

"What an amazing and generous community!" She said. 

She also said they probably wouldn't deliver the stuff for 2-3 weeks and would still take more shoes if you'd like to drop some more off at the gym.