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              <span class="initials">NOV 18</span>
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              <a data-turbo-action="advance" class="post-title" href="/assault-bike-blitz-422f85f2-ee72-4c34-9ba3-473b27815a46">Assault Bike Blitz // Monday - 2024.11.18</a>
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              <a href="/workout_structures/tabata">Tabata</a>
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              <a href="/movement_types/weightlifting">Weightlifting</a>
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              <a href="/equipment/assault_bike">Assault Bike</a>
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  <p><strong>Tabata Intervals:</strong></p><br><ul>
<li>8 Rounds (20 seconds work, 10 seconds rest):<br><ul>
<li>Assault Bike Sprints</li>
</ul></li>
</ul><br><p><strong>Weightlifting:</strong><br>
- Every 2 minutes for 10 minutes:<br>
  - 5 Deadlifts</p><br><p><strong>Instructions:</strong><br>
- Push hard on the Assault Bike sprints during the Tabata intervals.<br>
- Focus on form and technique during the Deadlifts, increasing weight if needed but maintaining good mechanics.<br>
- Scale weight and intensity as needed to maintain proper form and intensity throughout the workout.</p>
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