Basics Workout Take 2 Week 2 Day 2

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

Intu-Flow Warm Up: 8:15

PLAN:

5 rounds with 90 seconds rest between rounds.

Assisted Chin-Ups 3, 5 (Australian), 3, 4 (Australian), 1 (Max Hang/Negative)
Push-Ups 5, 6, 4, 4, max (at least 7)
Air Squats 6, 8, 5, 5, max (at least 10)

ACTUAL:

5 rounds with 90 seconds rest between rounds.

Assisted Chin-Ups 3, 5 (AUS), 3, 4 (AUS), 1 (Max Hang/Negative)
Push-Ups 5, 6, 4, 4, 10
Air Squats 6, 8, 5, 5, 16

Time: 13:08

ABS:

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

Total Time: 21:00

Prasara Yoga cool down: 15:30

Another good workout. I'm proud of myself for getting it in even though I got home from work late. I've got to keep focusing on assisting myself as little as possible on the chin-ups. Also, keep slowing down on the myotatic crunches and hold a little longer at the top. Squats and push-ups are coming along fine. The brief, 90 second, rest between rounds really had me huffing and puffing even with the relatively low volume of reps. Worked up a good sweat.