Monday's strength workout gave me a big dose of DOMS. Today, feeling pretty much recovered, I emphasised dynamic movement at about 55% RM. Rests between sets were short - about 1 minute.
Warm Up (5 mins)
Main (40 mins)
1a) Sprint (2x15s, one minute rest between each set)
2a) Pillar Jumps (4x4)
2b) Frog Planch (3x20s)
3a) Wall Walk (4x2)
3b) Walk On Hands (4x 'for time')
4a) Rows (4x4)
5a) Muscle Ups (4x2)
6a) Tuck Lever (3x20)
The gym is not optimised for a bodyweight nor paleo workout, and it was awkward to combine one or more of the last three exercises - so the session over ran by about 5 or ten minutes.
The muscle ups felt solid and are getting smoother but the walking on hands felt slightly fatigued - so I guess I am still recovering from Monday.