A great day for a workout! Sunny skies with broken clouds to offer occasional cooling.
Warm Up (5 mins)
Main (35 mins)
1. Rowing (1x500m 00:01:32)
2. Pistols (8x38kg, 8x38kg, 8x38kg, 8x38kg)
3a. Wall Walk/BackBridge (15s, 15s, 15s)
3b. Cuts (1x10s, 1x10s, 1x10s)
I warmed up outside and after the usual routine, did a few minutes of explosive jumping on to a 4ft pedestal. Then I headed indoors....the rowing was a breaker - and required a few minutes recovery before I could hit the pistols. I put another set on the pistols and reckon I can 'up' the weight to get my basic three sets. i took a full three minutes between sets. Quality is the name of the game (and this also constitutes a move away from my 'paleo' understanding/ignorance). Three minutes is a loooooooooong time on planet Asclepius, so I had to pop off a few easy chins and lock-offs to break things up.
The backbridge and cuts were quite leisurely and their spacing allowed me to do some handstands for time. Just to get the technique refined.