Wednesday- Deadlift + UB Gymnastics + SL + Aerobic

A. Deadlift @ 210#, 20 TnG, 10, 10, 10, go every 4 min

B1. Rope Climb, 5 x 1, rest 60 sec **legless if possible

B2. Strict HSPU’s 5 x 2.2.1, rest 90 sec **do 2, drop rest 10 sec, do 2, drop rest 10 sec **note how HSPU’s go

C. Front Rack Walking Lunges, 4 x 14 Steps, rest 60 sec b/w legs **video one set please

+

165, 145, 145,150 (tweeked my neck when I was doing the hspu, these felt difficult)

10 min @ 70%

Row 250m

30 sec hollow body hold

20 sec Top of Pull Up Hold on Rings, trying to get chest to rings and hold false grip if possible

( really have trouble with holding a false grip

25 sec Bottom of Ring Dip Hold
3 rounds and 10 seconds into hollow rock ( I erased it by accident and could find where I wrote it down so I based it off memory)