Good to be in the gym. Today was pretty intense…

General Warm Up
Chan Warm Up
25 jumping jacks
25 front jumping jacks
8/8 spiderman lunges
10/10 lateral lunges
inchworm + push-ups (5, 4, 3, 2, 1)
10/10 windmills
10/10 arm circles (forward/backward)
10/10 arm pretzels
10/10 shoulder rolls
10/10 wrist circles

2 rounds
5 sit-ups
5 air squats

Kipping Pull-up Progression
2 beat swing stops
2 beat swings + 1 kip
2 beat swings + 1 kipping pull-up or chest to bar pull-up
2 beat swings + 1 kipping pull-up or check to bar pull-up + 2 beat swings
(I can’t really do any of these, I do hang from the bar and try to swing correctly and then try to pull-up — someday)

“Angie”
For Time (20:00)
100 pull-ups (60 ring rows)
100 push-ups (knees on ground; 50)
100 sit-ups (extremely challenging – 40)
100 air squats (45 and then time was up)

This was a tough work-out!

Cool Down
5:00 row, bike, jump rope, walk/run (bike)

Have a good day everyone! see you tomorrow!

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