Primal Fitness bodyweight

Warm up:- spealler, 10 situps, 10 b/e

Started really easy to see how it goes and how shoulder felt

Wall push ups (using PU bars) x 15 wide grip, 5 narrow
2 leg chair assisted pull ups x 10 pulls, 10 chins - 10
Wall squat x 10
Pole squat x 10
Air squat x 20
Elevated jack knife press @ pin 5 x 5
Overhead press @ 7kg x 10
Hand/knee plank (using PU bars)x 90 secs hold
Hand/knee side plank (using PU bar)x 45 sec hold each side

Wall push ups (using PU bars)x 8 narrow, 5 wide
2 leg chair assisted pull ups x 10 pulls, 10 chins-6chins-4chins
Air squat x 20
Pole squat x 20
Elevated jack knife press @ pin 5 x 10
Hand/knee plank (using PU bars) x 90 secs hold (Goal target reached - up to next level next session)
Hand/knee side plank (using PU bar) x 45 sec hold each side (Goal target reached - up to next level next session)

Shoulder achyness told me when I had done enough each set.

stretch and foam roller

Tonight already I know i pulled my calves groan.. from bein up on my toes for all the push ups, the press and the extra help to get the chin over the bar on the assisted pulls and chin.

Also lacking sleep so bed time it is