A.
Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Supinated-Grip Pull-Ups x 8-10 reps @ 2110
Station 2 – Handstand Hold x 45-60 seconds
(perform with nose to wall if capable of doing so)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds
B.
Three rounds for time of:
30/20 Calories of Rowing
30 Kettlebell Swings
A: Ring Rows instead of Pull-ups. Hollow body dip support instead of L Sit.
B: 13:53 with yellow kb.
Normally do performance, but I’m nursing a gimp shoulder and this workout was much less shoulder intensive.
A
8 reps each pullups set
60s, 45s
Something like 20s ? each set
B
Traded rounds with the misses, but didn’t time. I did 1 arm Russian kbs @55#. All rows were right around 1:20
The misses did 35# American kbs
After three weeks of beeing sick:
A. Done,
B. Sub 09:00 with 28 kg KB.
Welcome back!
It’s good to be back! ??