METCON
Workout 1
(Alternate with a partner)
EMOM x 14
1: 14/11 Cal Bike (in :50)
2: 5 Air Squats + 20 SU

RX+
1: 16/12 Cal Bike (in :50)
2: 10 Air Squats + 10 DU

Workout 2
3 x TABATA (:20 ON/:10 OFF)

TABATA 1 – Hollow Hold

Rest 1:00

TABATA 2 – Barbell Curls (20/15)

Rest 1:00

TABATA 3 – Thrusters (20/15)

SCALED
Scaled
1: 12/9 Cal Bike (in :50)
2: Rest