4 x 5 @ as heavy as possible in each set
Rest no more than 1 minute between sets. When scheme is listed as “4 x 5″, it always refers to “Sets” x “Reps”.
Then, immediately and aggressively, 4 rounds of:
Adjust implement weight by round as needed- start ambitious, let position govern weight. Pull-up/ chin-up are scaled to ability throughout.
And then, following 2 minutes rest:
5 minutes Airdyne @ 50% of max RPM
Break and intersperse sets in any way you choose/ need. Be patient, focus on position, keep full range of motion in each rep, and scale as needed.