Warma
15 of the following
SSH
IST
Hill Billy
Slow Windmill
Forward Arm Circle
Backward Arm Circles
The Thang :
Dora Style workout with a partner
400 KB Swings
200 Pushups
100 thrusters
Partner would perform a hang on the bar while other pax performed reps.
Eventually I would just perform reps til failure and then switch to the next exercises .
Yes long breaks were taken. Yes it was not fun
The following were some accessory exercises performed:
2 rounds of 5 scapular pullups
2 rounds of 15 knee tuck
2 round of 10 TRX rows
Last five minutes were a variation of planks each for a minute with 1 minute of rest
High plank
Low Plan
Channel Changers ( high plank with arms being lifted off the ground )
Peter Parker Plank
Rest
Recover Recover
Prayer for Everyones Family and the Force to get healthier.