Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press up, 10 abmat situps with arms cross chest feet unachored, 10 abmat back extensions, 10 push ups at lower thigh high bar, 10 green band assisted chin ups, 10 o/h squats with dowel.
+ 5 SDHP with dowel, 5 SDHP with 7kg bar
Puppies:
Row 1000 meters subbed 100 x SDHP with 8kg BB
Then three rounds, 15,12 and 9 reps of:
Situps - abmat
Back Extensions - abmat
Done in 12.42mins (rowing seems to take an age 20,10,10 etc till done 7.07 and the rest only 5.35)
Think I might know to them SDHP tomorrow - never done 100 before
Cash out:- monkey hang then tried some no assist jumping chin ups managed 3 before hips made a popping sound! So decided enough was enough!!
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