What I have been doing so far this week is something like this:
I jump on the startionary bike for about 30 mins.
pull ups to failure
dips to failure
hanging wipers to failure
then I have been take a set of push up bars and set a bench behind me and throw my legs over it and do push ups and assisted planche holds for as long as I can.
Single legged body weight squats x 10 in 3 planes of motion so its like 3sets of 10 without rest moving my opposite leg either forward (satiganal) to the side (frontal) or behind and around (transverse) like when a girl in old movies meets someone. So it comes out to 30 reps per leg.
And I’ll go through all of that 3 times like a circuit.
then jump on the bike again for another 30 mins to finish it up.
O yeah I forgot so far this week I have started each workout (after my bike ride, and before my bike when I leave) with a 20 rep set of a nice big complex and finish the same way, so far I have used Bench, squats, and Deads. I was thinking of doing standing over head press for tommarow, and then rows on friday.