2min warmup
-
black diamond #5
buy in: 60s hollow rock scissors
-
3rft:
pike on ball to 1 leg elv pu x 6 alt
pull ups x 3 #10wv
hang diagonal kick (sngl x 1 ea)/knee raise 6x(r1)/8x(r2)/10x(r3)
chin ups x 3 #10 wv
1 leg bent rev fly to ohP #20s(r1)/15s(r2) x 5/5
pull ups x 2 #10wV
time: 14:56
+
buy out: 1 arm plank 30s/30s
+
5rft:
kb row #50 x 7/7
superman lat pulldowns blue x 10
total time: 21:56
+
JR20min 5/40
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