4 pull ups every 30 sec
then,
5 rds
3x pull ups every 30 sec
2) bike 20 mins
10 minutes easy, high cadence
5 minutes of 20 sec sprint, 40 sec easy pedaling
5 minutes easy, high cadence
3) 4 rds
20x sit ups
45 sec side bridge
5x clapping push ups
45 sec other side bridge
20x bicycle crunches
4) bike 15 minutes
varied intensity...
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