long workout

Warmup heavy bag 3:00 work 1:00 rest

Train 10:00 work / 2: rest

Thread the Needle – > Push Up 26/26

Alt V situp 55/55

Lunge with Rotating Press 16K 35/35

Sumo One Arm Deadlift 40K 65/65

Double Windmill 16K X 2 35/35

Prep for tomorrow’s circuit with Vern (1:00 work to figure out reps for tomorrow)

Muscle Up Transitions 15

Alternating Pushup 10/10

Mountain Climber 30/30

Barbell Highpull 40K 10

This whole thing took 90 minutes