Every odd minute do 5 push ups
Every even minute do 10 V-ups*
*Silvers scale to 50 Pullups or Rows and Tuck Crunches or Sit-ups
Finisher: 4mins
30s static door hold
30s plank push up hold
This is a lot of strict pullups, you should be reaching the point of failure, I know it’s very easy when no one is looking to keep a bent arm at the bottom of that pullup and go for prison reps, but there’s no one to judge you but you right now, unless you’re on Zoom obviously, so try to stay honest and get stronger through that full range of motion. Think of it like this, the longer the pullups take you the more work your ab, chest and triceps are going to get. Jacked baby.
Pullups can be scaled to either an inverse row using a broom handle across a couple of chairs or the underside of a dining room table or even bent over rows with all the weights you can find. The V-ups can be scaled back to tuck crunches or situps depending on how everything is going. The push ups can be done on your knees to make them doable but even then if you’re dropping to singles then just reduce the volume to 4 then 3 and then even 2 if necessary, you’ve got 2 mintues between the sets so if you’re not recovering then be sensible and scale more.
Set yourself a soft time cap of 30 minutes, which is to say 75 push ups and 150 V-ups. Good news though, tomorrow is all legs.
Mechanical Bear Crawl Position
For 30 seconds move your hands and feet as fast as you can maintaining the flat back and knees hovering just off the floor.
Rest for 30 seconds and repeat for a total of 3 30 seconds rounds
When done perform 10 Inchworms, at the bottom of each one perform 2 pushups.