A. Every 3 min for 15 min (5 sets)
5 x weighted pull ups *
10 x ring rows
15 x press ups
* scale down to normal pull ups /negative / of your knees
For the press ups pause at the bottom and the top of the movement. You can use the box or scale it down to 10 reps.
B. Every 5 min for 15 minutes (3 sets)
50/35 cal bike
Try to hit these hard and be consistent 🚴♂️😉
Manannan Fitness 