Skill
Alternating inverse tabatas
10 seconds work 20 seconds rest
alternating between
air assault bike for calories
pull-ups
Today’s skill work is all about intensity. You’ll be pushing each skill to the max for just ten seconds and then resting for 20 seconds while you switch to the alternate movement. You’ll alternate between pull-ups and the air assault bike for a total of 16 rounds. Share a bike with a partner if needed!
Workout of the Day
6 rounds of 2 minutes on 1 minute off
6 power cleans
2 front rack walking lunge
You’ll want a weight for your barbell today that you can cycle sets of power cleans with. Plan for sets of at least 2 or 3 throughout the workout or very quick singles. Make sure you can go straight from your sixth power clean into your two lunge steps in each round.
standard: 95/65 lb.
rx: 115/85 lb.
sport: 135/95 lb.