walk2/black diamond#22/hangboard

walk 2 mi (am)
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2 min z warm up
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2rft:

1. Chest Press / Sit Up / Shoulder Press x 8 #15s
2. Elev Feet Reverse Push Up x 8 #10wV
3. Side Plank Rows (x3) / Push Up x 5 / 5 #25
4. Elev Feet Reverse Push Up x 8 #10wV
5. Dip x 6
6. Elev Feet Reverse Push Up x 8 #10wV

time: 11:08

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5rft:

sngle kB row #45 x 8/8

banded superman lat pulldowns blue x 10

time: 18:03

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beast mode hangboard training 10005A

1 set/7 reps of 6s hang & 4s off/2:30 rests between sets

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

TOTAL WORKOUT TIME: 38min