5 x 3 @ (up to) 90% of 2RM
1 x 7 @ (up to) 75%
Rest as needed between all sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. Reminder: Position and execution always govern weight.
Then, 4 rounds of:
Pull-up: Scale variation and/ or implement to ability in each round. Advanced suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly. Kettlebell swing: Sets should be challenging but uninterrupted.
30 calories Airdyne (Arms only)
Use your arms, but drive with your body- mid-line is the power source, limbs are just the extension cords.