2 minutes on, 1 minute off x 6 of:
Weight should be challenging but sustainable, and stay the same throughout. Goal is a matched number of reps in each set without pacing the 1st. Alternate arms as desired every few reps, at fatigue as needed, or by round.
Then, 1 Tabata interval (20 sec. work/ 10 rest x 8 ) of either:
Airdyne sprint or