Yesterday I headed off with the family to watch Madness in concert. It was a really excellent 'tribal gathering' with 40,000 people singing their heads off in unison (and it gave me a good excuse to wear a fez in public)! Captain Kid and Flash know the words to plenty of their songs and seemed to thoroughly enjoy it!
We got back late and so I was pretty tired today. This evening I got the urge to do a quick workout before Lau Gar.
I performed four cycles through the following, with a set of deadhangs to finish.
Warm Up (5 mins)
Main (15 mins)
1a) Laddering ('for time')
1b) Ring Scissors (5 scissors with a 10s hold on last rep)
1c) Three L-Sit Muscle Ups to Basic Ring Routine
1d) Hill Sprints (4x10s)
2a) Deadhang (7s TUL:3s Rest)