DAY 43 / 56

VITALITY AM 

pull-up latter (descending) 4-1 x3 rounds 

8x1 negative hold pull-ups (5 second count coming down) 

50-40-30 
weighted lunges 40# and 50# dumbells 
then 

20 step-ups as fast as possible 
4 rounds 
1:00 rest between rounds 


CYCLE PM 
55:00 minutes @ 140bpm