Bench was kind of poor today, not in it and wrist bothering me a little
Warm up
230 x 7
230 x 5
230 x 4
230 x 3
Five rounds of the following
10 handstand push-ups
10 decline sit-ups (red bench one notch from the top)
10 ring dips
10 20lb ball slams
10 ring push-ups
1 prowler push down and back with 150lbs
1minute rest
finished all rounds including rest time in 18:24
This one was kind of weird. Round 2 and 3 were burners but the last two rounds were not. My lungs caught up and my muscles tired out where I had to slow down because I was burning out.
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