5- 5- 5- 5- 5+
Sets of 5 start and stay at 75% of 1RM (denoted by dashes). If possible, final set may extend past 5 reps. Rest as needed between sets.
Airdyne- find max RPM forward and arms-only.
Two attempts may be made at each, keeping the higher of the two as your score. Wind up, reach max RPM, and wind down for :20 seconds.
And then, as many sets as possible in 5 minutes of:
Today, 1 push-up + 1 bodyweight row= 1 set. Alternate and balance work any way you choose (Ex. 5 push-up, 5 row), keeping in mind that performing 100 push-ups and only 20 row equals a score of 20.