WARM-UP
TABATA 1
MVMT 1: Easy Bike → Mod Bike → Hard Bike → Sprint Bike
MVMT 2: Bootstrap Squats → Cossack Squats → Sumo Squats → Air Squats
TABATA 2
MVMT 1: Ring Rows → Scap Pull-Ups
MVMT 2: Empty Barbell Bent Over Rows → Band Pull Aparts
*Alternate between MVMT 1 and MVMT 2
NOTE: Perform each movement variation TWICE as you progress through the Tabata.
STRENGTH
4 SETS
8-12 Banded Wide Grip Pull-Ups
15-20 Barbell Bent Over Row (MOD)
-Rest As Needed b/t Sets-
WORKOUT
EMOM x 15 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – AMRAP of 6 Air Squats + 3 Pull-Ups
MIN 3 – 45″ Weighted Plank Hold/Sit-ups
*Pick up where you left off.