Week 2: day 11
Wu:
3 rds
45 sec jumping jack
5 hindu push up
14 jumping lunges
10 shoulder taps, hspu pos.
A: Practice 8 min
(du, hspu, pull-up, bar-ring mu, hswlk)
Then
3 rds
1 peg board/ strict pull up
2 hspu/pike push up
3 bar/ring mu/ ring dip/ dip
30 du
B: Love me bongyorke
Every 4 min x3
400 m row
15 thruster 30/20 kg
10 pull-up
2min rest
Every 4 x3
200 m run
25 wb 9/6
20 wb sit up
C: 3 rds
30/30 sec star side plank
30 sec arch rock