Alternating bench press at 225 and and strict pull-ups. 10-8-7-7-6.
Alternating deficit handstand pushups (2in) and weighted pull-ups at 53 pounds.
Alternating strict ring dips and ring rows. 4 sets of 7-9 for the dips and around 15 for the rows.
10 minutes on the air bike. 162 calories.