Warmup
2-3 rounds
:30 Supinated grip hang
10 Half kneeling banded chops L + R
:30 Bike (escalate pace each round)
10 Quadraped single arm reverse fly L + R
Rope pull/ Push warmup set LIGHT resting b/n pull and push
or practice burpee pullup/ pullup and db presses
If you do not have access to a sled or rope, there are a few substitutions for this one. Sub 90 seconds of max burpee-pullups for the rope/ piston push OR a max set of pull-ups into a max set of DB strict presses.
This workout is an upper body smasher with a hard cardio effort.
The rope pull piston push is obviously more upper body, but is a full system experience espeially when done in this manner of 2 sets back to back.
The push will be the limiting factor here.
Brief rest right into a hard push on the bike - you are trying to hit MAX watts - it will likely be around the 15-20 second range, highest number you see - then as it's dropping you stop.
