1a.) Before Class Hour
- LAX Ball: Trap/Pec/Rhomboids (Scap)
- Prone Single Arm Reach-Roll-Lift: 10E (Slow + Controlled)
- Half Kneeling Single Arm Banded Face Pull: 2 X 15E (w/:02 Pause)

1.) 1 Round (0:00-15:00)
- 1:00 Row/Ride (Build in Pace every :20)
- 1:00 Ride/Row (Build in Pace every :20)
- 12E Alternating Shoulder Taps in Beast Hold
- 10E Prone IYTW
- 10E Half Kneeling Banded Lat Pulldown w/:01 ISO at Bottom
- 8E Single Arm KB Bottom Up Press

* Use the rest of the time to brief S.F.P, demo movement, and allow athletes to start building in their bench press weight.

2a.) Every 3:30 for 6 Sets (15:00-36:00)
- 5 Bench Press (w/70%+ Building)
- 12/9 Calorie Bike (Hard)

* See workout notes below.

* Allow 4:00 before moving into the next S.F.P piece.

2b.) Every 4:00 for 3 Sets (40:00-52:00)
- 12-15 Push-Ups
- 15-20 Banded Strict Pull-Ups
- EASY Bike (Preferred) or Ski w/Active Arms

* See workout notes below.

* Allow 4:00 for athletes to grab water and gather for adaptation.

3.) (56:00-60:00)
Minute 1: :20E Twisted Cross
Minute 2: :20E Eagle in Saddle
Minute 3: :45 Updog/Downdog Transitions
Minute 4: :45 Standing Straddle

S.F.P. 2a.) Notes:
The Bench Press should be challenging each set but not to the point of near failure. You should feel like you have 1 or 2 more reps in the tank anytime you are performing your set. Feel free to remain at the same weight or build across sets. You should be able to finish the bench press and biking <1:45-2:00. If you DO NOT think you can finish faster than 1:45, please scale the amount of calories so that they take you NO LONGER than :45 from the time you sit on the machine. If you have a large class, stagger the athletes so they are starting their bench press 1:30 into the interval so they can get right on the bike as a second wave.

S.F.P. 2b.) Notes:
These sets should be challenging but close to if not unbroken movements. If you want to take push-ups from a deficit, or do a majority of your pull-ups unbanded and then add a band when you get fatigued, feel free to do so. You will perform an easy bike (preferred) or ski with ACTIVE ARMS (Important!) until :30 out from the next set where you will prepare to get going again at the top of the minute.