Tuesday

A1. Single Arm DB Bench Press @ 30X1, 5 x 6-8, rest 90 sec

A2. Tuck Front Lever Ring Pull-Ups, 5 x 6-8, rest 90 sec

B1. Archer Push Ups on Rings, 4 x 10/arm, rest as needed b/w arms + 60 sec

B2. Archer Pull-Ups on Rings, 4 x 6-8/arm, rest as needed b/w arms + 60 sec

+

12 sets

40 sec Bike @ 90% aerobic, rest 20 sec

A1. 75# 8 reps X 5 sets per arm

A2. 8,7,7,8,8

B1. Done

B2. Done. Easier on the rings. 8,7,6,6,6

Bike done.