Went for 2x30min ride on bike then did circuit of cals at home(which I consider an off day)

 

Assisted pull ups various grips 10×6

dips 6×6

Decline situps 6×12

Pistols 6×6

Leg raises 6×12

Pushups various 8×10-20 (4×12 spiderman, 4×20 reg with one leg)

Planks weighted 25lbs 1min front into 1×10 pushups then leg elevated 1minx3 each side then 2x1min weighted front with 2×10 pushups.

Back bridges 3x1min

Clap pushups 5×5 into mountain climbers x45-1min

100 burpees (1×70,2×15 w/ heavy bag knees 2x1min)

later 150 burps w/ 6x50vups

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