Skill
Alternating inverse tabatas
10 seconds work 20 seconds rest
alternating between
Air assault bike for calories
push-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 push-ups and the air assault bike for a total of 16 rounds. Share a bike with a partner if needed!
Workout of the Day
AMRAP in 15 minutes
6 box jumps
9 power snatches
12 lunge steps
You’ll want a fairly light barbell today. Choose a weight that allows you to keep the snatches either unbroken or in two sets. The lunges are unweighted so focus on catching your breath there and working consistently through your box jumps.
standard: 45/35 lb, step ups
rx: 75/55 lb, 20/24″
sport: 95/65 lb, 20/24″