Basics Workout Take 2 Week 2 Day 1

Sticking to my simple formula. Joint mobility, calisthenics, and yoga.

Intu-Flow Warm Up: 8:00

PLAN:

5 rounds with 90 seconds rest between rounds.

Assisted Chin-Ups 4, 2 (Australian), 5, 3 (Australian), 1 (Max Hang/Negative)
Push-Ups 4, 6, 4, 4, max (at least 6)
Air Squats 6, 8, 5, 5, max (at least 8)

ACTUAL:

5 rounds with 90 seconds rest between rounds.

Assisted Chin-Ups 4, 2 (AUS), 5, 3 (AUS), 1 (Max Hang/Negative)
Push-Ups 4, 6, 5, 4, 9
Air Squats 6, 8, 5, 5, 14

Time: 13:05

ABS:

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

Total Time: 20:40

Prasara Yoga cool down: 15:00

I was working myself into a mental funk for reason I won't go into here prior to my workout. This workout helped me feel better both mentally and physically. Movement really is medicine. Additionally my shoulder does not hurt. It's a little uncomfortable but icing it should suffice.

I need to start adding in some cardio work and/or intervals to accelerate fat loss and for general aerobic fitness.