Primal LHT 10

After some really crazy work stuff going on, I finally manage a workout in 3 weeks 

Warm up:- spealler, 10 wall balls, 5 push ups pin 7, 3 pull ups and 3 chin ups PU Rev top, 5 OH press @ 5kg, 10kg, 5 curls @ 5kg, 10kg, EJ Press x 5 @ pin 5

Primal Workout LHT 10

Push ups against bar pin 7 x 25 - (20-5) outside shoulder width
Reverse Pull ups x 4 (blue band assist feet 8” apart - slowly down for 4 secs)
Air squat x tabata 4 rnds 10-10-9-8
Elevated jack knife press @ pin 4 x 20 top of head to bar - all elbows out wide
Plank hold x 90 secs hold - on on elbows managed 30 secs
Hand / feet side plank x 45 sec hold each side - on elbows - managed 15 secs right, and 15 secs left

Push ups against bar pin 7 x 25 - (22 slightly slower reps -3) outside shoulder width
Reverse Chin ups x 4 (PU rev assist - hold at the top for 2 secs, then slowly down for 4 secs)
Air squat x tabata 4 rnds 9-8-8-8
Elevated jack knife press @ pin 4 x 20 - top of head to bar - all elbows out wide
Plank hold x 90 secs hold - on on elbows managed 22 sec
Hand / feet side plank x 45 sec hold each side -  on elbows - managed 5 secs right, and 5 secs left

Stretch and foam roller

Conditioning def. got worse and hamstring flexibility is terrible - I can hardly touch my toes - too much sitting on my rear and not enough of anything else!!!
Need to get some balance of work,fitness, rest and play back into my life.