30-20-10 reps for time of:
Echo bike calories
Pull-ups
Post time to comments.
Scaling:
Today’s workout is a sprint. No holding back. It’s a day to push the pace on the bike and larger sets on the pull-ups. That said, know your limits. If you feel like you need to break on the pull-up bar then do so. Adjust the number of calories, the number of pull-ups, and difficulty of the pull-up to keep your overall time to 10 minutes or less.
Intermediate option / 20-15-10 reps for time of:
Echo bike calories
Pull-ups
Beginner option / 15-10-5 reps for time of:
Echo bike calories
Ring rows
Coaching cues:
For those performing kipping pull-ups, focus on keeping your feet slightly in front of your body as you push away from the pull-up bar to maintain balance.