Ketchup

Friday-

24KG C & P ladders: 2 sets of 3 rungs, 3 sets of 2 rungs, then 3 rounds of singles

8 rounds 5 pull ups

60 alt leg raise crunches

3 rounds 4-8 second dragon flags

Sat-
OFF

Sun-
5x5 DL day @ 215lbs. Got all 5. Form better, lifts strong, recovery faster!

Mon-
Workout out w/ my friend Nia in Austin at her garage gym.
6 rounds of 30 second alternating rope work then 5R/5L 24KG snatches
then 3 rounds of 24KG C&P practice