black diamond #10/5rft/hangboard/walk2

2 min warm up
--
black diamond #10:
3rft*
hanging shrug to knee raise x 8
L-hand stand/leg ext x 8 alt
side to side jack knife abs #10wv x 10 alt
plank reptile 1/down dog side kick x 6/6
chin up/walk out to plank x 5
sit up/oh press/russian twist 1 ea x 6 #26
time: 15:44
+
5rft:
kb row #45 x 9/9 x 1,8/8rest
superman banded lat pulldown blue x 10
time: 21:53
+
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 

-----

walk2 mi