EMOM x 28min.
Min 1: 10 Bench Press
Min 2: 10 Pull-Ups (Strict if possible)
Min 3: 15/12 Cal Bike
Min 4: Rest
*For the weight, think of something you can do unbroken ideally the whole time, but is really hard after set 5-6. If you break 1 time it's ok. Pull-Ups may be any grip you like.
20 Russian Twists with DB
20 Sit-Ups (with feet anchored on DB)
*Left+Right = 1 rep)
Fun little interval bodybuilding day. It's good for you to slow things down a little bit here and there. However, beware, this is still harder than you think if you crank that bike! Score is just the weight you used on bench