Skill

Double Inverse Tabata, alternating between
Air Assault Bike
Hollow Hold/Rocks

Push for maximum effort during the short 10-second work intervals on the assault bike to rack up calories quickly. For the hollow rocks, focus on maintaining a tight, controlled core position without breaking form. Use the 20-second rest periods to transition between movements To scale the hollow rocks, tuck your knees or bring your arms down by your sides to modify the leverage.

Workout of the Day

AMRAP in 15 minutes
3 strict press
6 front rack walking lunge
9 drag rope double unders

Choose a barbell weight you can strict press unbroken using only your upper body, without any leg drive. On the front rack lunges, keep your elbows high to support the bar and ensure your back knee lightly touches the floor. The drag rope will heavily tax your shoulders and grip, especially after the barbell work, so focus on a steady, efficient bounding rhythm. To scale, reduce the load and swap the drag rope for a standard jump rope or single unders.

standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb