– BIKE INTERVALS –

Every 2:00 minutes x 5 sets:

15/12 Cal Echo Bike

*Should be a hard pace here. Looking for at least 1:10 of rest each set.
*F: 12/9 Cal Echo Bike

– WORKOUT OF THE DAY –
For Time:

3 Rounds of:
12 Overhead Squats 65/95
12 Pull-Ups

Rest 1:00

2 Rounds of:
10 Overhead Squats 95/135
10 Chest-to-Bar Pull-Ups

Rest 1:00

1 Round of:
8 Overhead Squats 105/155
8 Bar Muscle-ups

*Weight on barbell must increase each section*

F: 35/45, 55/75, 75/95
P: As Written
E: 95/135, 105/155, 135/185
M: 55/75, 85/115, 95/135