walk2/black diamond #4/5rft/hangboard

walk 2mi
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2min warmup

black diamond #4
buy in: 20 hand to foot ball passes (40 total)
2rft:

1. Hanging Knee raises x 8 #10
2. Cork screw = Pike to cross body leg reach twist x6 alt
3. Hanging Leg Raises x 5
4. Man makers x 5 #20s
5. Pull Ups x 3 #10wV
6. Sngl Leg Lift to weighted criss-cross crunch on ball (1ea side) #20 x 10 

Buy out: 

• elbow plank butt up to full plank  x 20 (swiss ball)

time: 13:10

+

5rft

kb row #50 7x7

superman lat pulldown blue x 10

total time: 19:36

+

hangboard workout:

beast mode hangboard training 10005A:

1 set/7 reps of 7s hang & 3s off/2:00 rests between sets

open 4, open 4, open 3, open 3, 4finger chisel, 4finger chisel