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A50

Bodybuild:

5-4-3-2-1:
Single Arm Curl (R/L)
Single Arm Press (R/L)
2-point BO Row (R/L)

Then

10-8-6-4-2:
Strict Hanging Knee Tucks, hold a tuck for 5 full seconds between each set ** any time you come off the bar, 15 Leg Extensions before returning to the bar

Then

10-8-6-4-2:
Single Leg DL (R/L)

Alchemy Anywhere

Bodybuild:

5-4-3-2-1:
Single Arm Curl (R/L)
Single Arm Press (R/L)
2-point BO Row (R/L)

… then …

15-12-9-6-3:
Leg Extensions,
Hold a hollow pos. for 10 full seconds between each set.
Any time you have to rest, complete 25 Bicycles before continuing on.

… then …

10-8-6-4-2:
Single Leg DL (R/L)