5 minutes handstand practice
then:
Armstrong Pull-up Pyramid:
Start the pyramid with one repetition, the next set has two repetitions, the next has three. Continue in this fashion until you miss a set. (e.g. your last set was five, your next set would be six, but you could only do four. You missed a set) Do one more set at a maximum effort. Rest 10 seconds for each repetition in the previous set.
9 rounds + 8. Dead hang pull-ups. Started to get a little kippy in the last round so I stopped there.
Didn't do the final max effort set.
Warm-up 10 minute row: 2317m, 2:09/4/500m
Cool-down 10 minute row: 2277m 2:11.7/500m
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