circuit

At home with Ian today--his spring break.

Warmup:
Row 500m easy
20 quick step-ups on big tire
5 pullups + 10 decline pushups (on bars) + 15 air squats with band knee pushout
3 rounds.

Part 1:
5 weighted pullups (2 rounds @ +53, 3 rounds @ +35)
10 KB swings @ 70
15 ball slams @ 20

4 rounds + 5 pullups, then Ian called a bathroom break

Longish break, then Part 2:
8 ring dips
20 sledgehammer swings (mixture of 8 & 16# hammers) on tire
10 decline pushups (on bars)
farmer's walk @ 70 + 53
4 rounds.

Then:
2 x 15 KB deep DL (straddling big tire) @ 70#