Late night workout (9:30pm- 1130 pm), didn't feel like working out after a long day at work but I pushed myself and felt great after.
- one arm deadlifts with adjustable thick bar up to 221 lbs L and R.
- one arm rows with adjustable thick bar with 3x 45s for reps
- one arm deadhangs alternating R and L for about 2 min, then straight to explosive strict muscle ups x 4-5, then one arm deadhangs again another minute
- shallow hub up to 27.5 lbs + loading pin/hub = ~32.5 lbs R, 30 L
-Gripper machine up to 5 x 45s for reps
- mini laches on crossfit setup x 5 in a row, throwing hips all the way up almost touching next bar, followed straight to one arm big swings
- hand stands on parallettes
-boxing drills
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