black diamond #12/5rft/walk 2

2 min warm up
--
black diamond #12
3-4rft:

1. Santana Knee Tuck / Plank Jack / Push Up x 10 reps alt. sides
2. Hanging Shrug to Knee Raise x 10
3. Wall Clock x 6
4. Laying Hip Lift / Sit Up / Chin Up x 5

time: 13:08

+

5rft:

sngl kb row #45 x 8/8

superman lat pulldown (blue) x 10

total time: 19:58

--

hangboard:

beast mode hangboard training 10005A:

1 set/7 reps of 6s hang & 4s off/2:00 rests between sets

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

--

walk 2 mi