WEDNESDAY 18 May 2022

Hoodies!! https://powershack.co.za/product/powershack-hoodie-2022/

First, go to https://powershack.co.za/membership-account/membership-levels/ if you have not yet signed up to create your account!

Warm-up
2x
20s Squat hold
20s Dead hang
20s Handstand/Pike Hold
10 Hanging knee raises

Workout (Cap 35 minutes)
Accumulate
3 Minutes KB farmers hold 2×24/2×16 – break = 10 KB Swings
3 Minutes Dead Hang/Ring row hang hold – break = 10 Pull-ups/Ring Rows
3 Minutes Hanging knee raise hold Scaling:60 sit-ups – Break = 10 V-ups, Sit-ups a break means resting more than 1 second
3 Minutes Wall sit (15/10 Ball) – Break = 10 Jumping Squats
3 Minutes OH Hold (15/10 Ball) – Break = 10 ground 2 overhead 2 ground (med-ball)

*In any order
*Scaling: 2 minutes for each movement

Then

Open gym