Friday night fun

This was a nice little workout. It felt like all the chin ups had helped my back lever. I held it for five seconds with one leg extended both times and it felt solid.

Warm up circuit

Ring routine (pulling)* – 1, 1

KB goblet squat – 24kg x 5, 28kg x 5, 5 ,5

8/8kg PC alternating shield cast – 10/10, 10/10, 10/10

7lb sledge hammer gada swing – 20, 20, 20

*360 pull (5 sec hold at IH, BL, GH, FL)

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