Ride and Lift Tabata // Thursday - 2025.10.16

Tabata Format:
- 8 rounds of 20 seconds of work, 10 seconds of rest

Stationary Bike:
- 20 seconds of max effort
- 10 seconds of rest

Weightlifting (alternating movements each round):
- Round 1: 8 Deadlifts
- Round 2: 8 Hang Power Cleans
- Round 3: 8 Front Squats
- Round 4: 8 Push Press
- Round 5: 8 Back Squats
- Round 6: 8 Push Jerks
- Round 7: 8 Thrusters
- Round 8: 8 Power Snatches

Barbell Weight: Choose a weight that allows for unbroken sets but is challenging
Total Time: 16 minutes (4 minutes for bike, 12 minutes for weightlifting)
Instructions: Alternate between the stationary bike and the assigned weightlifting movement each round in a Tabata format. Focus on maintaining high intensity on the bike and proper form on the weightlifting movements.