Ice Cold Basics

Chin-ups: Repeating Week 2 Day 2
Push-ups: Repeating Week 1 Day 2
Squats: Week 3 Day 2

Intu-Flow warm up routine from the BB4FL 7 minutes.

Plan: 5 Rounds with 120 second rest between rounds

Assisted Chin-ups 3, Australian Pull-up 5, Assisted Chin-ups 3, Australian Pull up 4,  then 1 Negative Chin-up
Push-ups 6,8,6,6 max ( at least 7)
Squats 19,25,19,19, max ( at least 25 )

Actual: 5 Rounds with 120 second rest between rounds

Assisted Chin-ups 3, Australian Pull-up 5, Assisted Chin-ups 3, Australian Pull up 4,  then 1 Max Hang & Negative Chin-up
Push-ups 6,8,6,6 max => 12
Squats 19,25,19,19, max => 32

19:16 minutes to complete the five rounds.

I postponed the ab work and yoga until later so I could make it to work on time.I did rounds 2 and 4 outside in the 33F air where I have a better set up for the Australians.

Later in the day: 6 Minute Abs

1. Myotatic Crunch 1 x 10
2. Cat Vomit Exercise 1 x 10

Actually finished abs in 7:12 Total time for calisthenics and abs 26 minutes. My abs were cramping like mad after the crunches.

Prasara Yoga cool down 14 minutes.

Was invigorated, loose and just feeling good after yoga. Want to feel better? Yoga is highly recommended.