1 x 10 @ 50% of standard bar 1RM
2 x 5 @ (up to) 75% of 1RM
5 x 2 @ (up to) 75% of 1RM
Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”.
Then, 4 rounds, each on a :90 sec. descending clock:
Clock re-starts immediately at the end of :90 seconds, and all participants start back at the top of the list.
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest) of:
Airdyne @ 100%
Though output may change, effort should remain at 100% in each and every round. Each and every drop of over 10 RPM = 1 x :45 sec. bar hang + 10 burpees completed at the end.