Saturday
OTM 10:00
evens 5 deficit HSPU on 12" boxes
odds 3 45# weighted pullups
Airdyne
25:00
:30 @85%
:30@50%
409 cal
Sunday
otm 20:00
evens 10 ring push ups
odds 10 ring supine pullups
20:00 Airdyne constant pace 180ish watts
5:00 AMRAP
15 hr pushups
1 rope climb
4+10 pushups
Tuesdsy
otm 10:00
5 #25 weighted dip
5 #25 weighted pullup
no rest otm 10:00
5 strict dips
5 strict pullups
:30on/:30off airdyne 10:00
150 FY for example
155
5:00 AMRAP
5 12"deficit hspu
2 rope climbs
4+2(pushups)
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