walk2/black diamond #8/5rft/hangboard

walk 2
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2min warm up:
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black diamond #8
2rft:

1. Chin Up / Pull up x 3 sets (r1 = 10# wv)
2. Russian Twist (x3) / Knee hug (x3) / Plank Jump x 10 #30
3. Chin Up / Pull up x 3 sets (r1 = 10# wv)
4. Side stretch plank knee tuck / plank jack x 20 alt.
5. Hanging criss cross knee raises x 10
6. Weighted Santana Push Up x 10 #10s

time: 16:49

+

5rft:

kb row #50 x 7/7

band superman lat pulldown blue x 10

total time: 23:28

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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