Skillful Assault // Friday - 2025.11.21

EMOM for 20 minutes:

• Odd minutes: 15/12 Calories on Assault Bike
• Even minutes: 3-5 Bar Muscle-ups

Instructions:
- The goal of this workout is to focus on both the cardiovascular aspect with the Assault Bike and the skill component with Bar Muscle-ups.
- Scale the number of Bar Muscle-ups as needed to maintain quality movement throughout the workout.
- Modify the Bar Muscle-ups with chest-to-bar pull-ups or jumping bar muscle-ups if needed.
- Keep a steady pace on the Assault Bike to ensure you have enough energy for the Bar Muscle-ups each round.