Thursday PVX: Birds of a feather

EMOM for 10 minutes

Odd Minutes:

5 Bench Presses (65% of 1RM)

Even Minutes:

8 Hand Release Push-Ups

For the bench presses, use the weight that is 65% of your 1-rep-max.

Birds of a feather

On the 1:30 x 5 Rounds: 

5 to 9 Strict Pull-ups (depending on skill level)

Max Calorie Echo Bike

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Rest 3 Minutes 

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On the 1:30 x 5 Rounds: 

7 to 9 Pull-ups

Max Calorie Echo Bike

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Rest 3 Minutes 

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On the 1:30 x 5 Rounds: 

9 Toes to Bar 

Max Calorie Echo Bike

If your machines are full, you can try running two groups.  Group one on the 0:00, and group two on the 0:45.