110217 "Annie"

Warm up:- arm swings/rotations, knee highs, over-n-unders, 5 abmat situps unachored butterfly, 15 abmat back extensions, 10 air squats
Push ups - at desk x 5, bar at pin 1 x 5, Floor red band assist pin 3 x 5,5, pull up revolution assisted chins x 4,4,4, red band dislocates, samson stretch and twist

110217 “Annie”

20-15-10 and 5 rep rounds of:
Single unders - I did just the jumps without rope to not upset my mending wrist (first day with no strapping on it after 11 days ;) - but doubled the amount so 40-30-20-10
Sit-ups - abmat unachored but with arms as per Chris Spealler vid

Done in 4.21 mins

I did the 3 rounds then thought do another round so added the 10 & 5 in. I htought I pressed the lap on my iphone but obviously missed it in my haste! Assuming foot ok tomorrow up the scalling next time.

$ out:- Practiced hollow body position x 3