10min warmup. Spend time on your rotator cuffs and stretching out your lats.

Block 1: 20 mins

This is a pure strength block. Complete all of the sets and reps of one block before moving on to the next.

Block 2: 20 mins

Begin the block with an alternating EMOM. Switch back and forth between grip/leg/back work and resting. This EMOM will last a total of 8 full rounds or 16 mins. Then you will move on to the next EMOM. Try to hold a certain amount of calories on the bike each round while giving yourself a little bit of break at the end of each minute.