walk2/black diamond #6/5rft/hangboard

walk2
---
2min warm up
-
bd #6
*12min+ amrap:

1. Side to side knee raises x 10
2. Legs elevated transformers x 8
3. Short arm Pull Ups x 5 #10wV
4. Chest press to shoulder press x 6 #15s
5. Side Plank Rows x 10/10 #20

#r = 4

-

5rft:

kb row #50 x 7/7

band superman lat pulldown blue x 10

total time: ~21min

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hangboard:

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