rain day...

warmup:

10x heavy KB swing + 90 second front plank

3 rounds

rainy day workout:
30 seconds work / 30 seconds rest to do prescribed reps

1. GHD plank
2. weighted step up @ 18" (r1 2x44# kb, r2 & r3 2x53#)
3. slosh pipe overhead hold
4. FLR on rings, feet higher than hands
5. v sit
6. r. plank
7. l. plank
8. dead hang from rock rings.

3 rounds, r1 rest = 10x squat, r2 rest = 5x pushups, r3 rest = 10x atomic situps

cooldown w/ heavy SOTS press (find the heaviest you can do w/ good form, 5x each side) 53#kb, 44# for reps.

we need a bigger space...