Monday 100104

Warm up= arm swings/rotations, knee highs and 2 air sqauts and squat strecth, 9 (4 from yesterday missed and 5 today) burpees = another 3-2-1 Go today

Monday 100104
Puppies:
Three rounds for time of:
5 Muscle-up progressions (Seated, Jumping or squat)
25 Squats

The other option is to sub 4/1 pull ups, dips to muscle ups.

I subbed 20 blue band assisted pull ups and 20 bench dips against mid thigh bar per round.
Done in 13.30

Rd 1 was 4.01 I did 20 pull ups (mostly chins with some pulls) broken as req (9,6,2,1,1 i think) then 20 dips (10,10).
Rd 2 was 4.00 I did sets of 4 each ie 4 PU then 4 dips etc mostly chins and some pulls.
Needed a a few breaths/ breather before I could even get to the bar to start round 3 otherwise pukie may have got me.
Rd 3 was 5.28!!!! Did 15 PUs (6 chins,5 pulls,4 chins) then 15 dips (10,5) then 5 pu's ( 5 chins) then 5 dips.

Wow that was tough!! Worse because of the burpees before hand I think - I really don't like them and really struggle to jump my legs out and back in I end up stepping but it seems to put a lot of stress on my lower back - not sure whther to carry on with them to see if it gets better or not. Real achy back tonight - slept awkwardly last night too grrrr