Hey o’ Convicts,
Hot damn, I’m surprised I lasted those twelve rounds of Jumping Rope. It was incredibly hot today, for me at least. Got my sweat on though and held tough.  Another great day today, I love it when I’m looking forward to working out after work. In some weird way it’s like opening a birthday present when I was younger. The excitement, and the anticipation get me! Haha, maybe I’m just crazy? I know some of you convicts get that giddy – LETS DO THIS – feeling .. if not maybe you SHOULD!!!!
Stay Strong!
-B
Warmup:
- 15 Forward / Reverse Wrist Circles ( Left )
- 15 Forward / Reverse Wrist Circles ( Right )
- 20 Shoulder Dislocates
- 1 Minute Straight Arm Support
- 10 Forward / Reverse Arm Circles ( Small, Medium & Large )
- 20 Burpees
Skill Work:
- 10s Wall Handstand — 0s Freestanding
- 20s Wall Handstand — 2s Freestanding
- 10s Wall Handstand — 0s Freestanding
- 26s L-Sit ( Using the rings )
- 17s L-Sit ( Using the rings )
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Planche Progression: Tuck Planche Pushups
Set 1:Â Tuck Planche Pushups
Set 2:Â
Set 3:Â
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Lever Progression’s: Advanced Tuck Back & Front Lever
Set 1: Advanced Tuck Back Lever
- 9s Advanced Tuck Back Lever
Set 2:Â
- 10s Advanced Tuck Back Lever
Set 3:Â
- 12s Advanced Tuck Back Lever
Set 1: Advanced Tuck Front Lever
- 14s Advanced Tuck Front Lever
Set 2:Â
- 13s Advanced Tuck Front Lever
Set 3:Â
- 10s Advanced Tuck Front Lever
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One-Arm Pushup Progression: Wide Grip Pushups On Rings
Set 1:Â
Set 2:Â
Set 3:Â
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One-Arm Chinup Progression: Wide Grip L-Sit Pullups on Rings
Set 1:Â
- 10 Wide Grip L-Sit Pullups
Set 2:
- 10 Wide Grip L-Sit Pullups
Set 3:Â
- 8 Wide Grip L-Sit Pullups
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Sandbag Training: Walking Squats
Set 1:
- 10 Walking Squats ( Left )
- 10 Walking Squats ( Right )
Set 2:
- 10 Walking Squats ( Left )
- 10 Walking Squats ( Right )
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Jump Rope:
- Twelve 3-Minute rounds with one-minute rest between the rounds