walk 2/black diamond #16/hangboard

walk 2 mi
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2rft:

1. Russian Twist / Jump Up x 10 #26
2. Hanging Knee Raise x 10 #10
3. Plank Knee Roll on Balance Ball x 10
4. Assisted Chin Up / Push Up x 6
5. 1 leg pike on ball!!!** x 5 / 5

time: 10:58

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5rft:

sngl arm row #45 x 8/8

blue band superman lat pulldown x 10

time: 18:55

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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 

total wo time: 35:51