delays

Got sick for a day or so last week and it knocked me off my game. Getting back at it now.

Monday's workout this week was:

prefatugue

2 rounds of

5 pullups

10 pushups

10 situps

10 back extensions

15 squats

then

using a 3/3/3 count (3 seconds up, 3 seconds hold, 3 seconds down)

5 rounds of

3 pullups

3 pushups

3 situps

6 squats

then

As fast as possible:

25 ring pullups

run 400m

50 pushups

run 400m

50 squats

run 400m

50 toes to bar

run 400m

Substituite one 400m run with a 200m 60# farmer carry.

My time for last segment: 15:00