A. Every 1:30 for 15 minutes
1st strict Pull ups *
2nd 8 x Bulgarian split squats each leg

* Add 1 rep to last week if you managed all reps, if not repeat the reps.

B. 16 min emom
1st 6-8 x Dips
2nd 6-8 x Ring rows *
3rd 30-40sec hollow hold
4th 20sec banded side steps left
20 sec banded side steps right

*for the ring rows pause 1 sec at the top and 1 sec at the bottom.