2 per minute on the minute for as long as possible.
1 per minute on the minute for as long as possible.
After three hard days, and I am sure some very sore glutes, this is some body strength work with a reduced bit of intensity. Make no mistake, it’s not easy, but it isn’t as whithering as the past days.
So, at minute 1, you will do 2 push ups and then rest until minute 2 when you will do 4 push ups. Rest until minute 3 and do 6 push ups and so on until you can no longer complete the the number of push ups in the alloted time. Rest for a few minutes and apply the same principle to pull ups, except in reps of 1 per minute. It doesn’t seem like a lot of work, but the reps are compounding so it gets hard as the recovery gets diminished. You can rest in the middle of your set, catch your breath and keep going, just make sure you get out your reps before the minute is up.
If you are doing jumping pull ups, do 3 per minute (3,6,9,12,15,18, etc.)