A. BS - barefoot @31X1; 4-5x5; rest 3-4 min - 125 (5), 130 (5), 130 (5), 135 (4), 135 (4)
B. BTN step-ups - box just below knee height - L leg first, and only that much on R side @21X0; 8x3; rest 1 min b/t legs - 75 (8), 80 (8), 85 (8)
C1. split stretch - laying on back with bum to wall, feet up and knees locked against wall, take in deep belly breath while actively abducting legs for 5-8 sec, then deep exhale and relax into further stretch x 4 reps x 4 sets; rest 90 sec
C2. sit with legs out on floor - sit 4-6" off ground to scale - press hands into ground with knees locked and pulse lifting legs high using hip flexors; 10 reps x 4 sets; rest 90 sec
5 min amrap:
strict pronated CU - 54 reps
2500m row MAP10 - HR range 100-105 bpm - every 500m, get off for 3 strict DH2I on rings
Things to get a bit more challenging this week. Today...the max strict chin-ups in 5 mins was a good test. Also, I get to jog a bit for the first time in a while. Yeah!!