Recap

Thurs-
Was too sore from leg day wed to do anything. So I rested.

Fri-
Wound up working until 4 am Thursday nite- woke up at 8:30 to go to office. No workout Friday, not enough juice, would have been a bad idea.

Saturday-
Intervals! 5 min mobility warm up THEN-
10 min of 15 sec work/15 sec rest 20 KG snatches (alt L & R for work rounds)
4 min cool down of stretching and 3 rounds of 4R/4L 24KG windmills
10 min of 15 sec work/15 sec rest 32KG swings
4 min col down of stretching and 3 rounds 5L/5R 32KG side bends

Sunday-
BODY WEIGHT! Me and gravity
4 rounds of 3 shin-to-bar leg raises ( i'm working in descending these slower and really grinding them)

3 rounds alternating between 15 naked warrior push ups and 15 bicycles
3 rounds alternating between 10 ass-to-heals hindu push ups and 20 v-ups
4 rounds alternating between 10 twisting push ups and 1 min F, L, & R planks
1 1-3 pull up ladder will william's style. i only did one. i was done. the full pull up protocol was a bad idea.