Skill
tabata air assault
1 minute rest
tabata hollow hold
You’ll complete 8 rounds of 20 seconds of work and 10 seconds of rest on the bike and then in a hollow position of some kind. Spend some time learning how to scale this movement to an option that works best for you. If you’re up for it keep track of your calorie total and push the intensity on the bike during each 20 second work period!
Workout of the Day
AMRAP in 20 minutes
10 goblet lunge steps
10 alternating devil press
10 pull-ups
Grab a dumbbell that you can use for both the lunge steps and the devil press today. Spend some time going over pull-up options and find what will get you working hard for each rep but also allow you to keep chipping through your rounds at a decent pace. This workout can be scaled by choosing a light dumbbell or leaving the dumbbell out of the workout entirely.
standard: 30/20 lb.
rx: 50/35 lb.
sport: 65/45 lb.