Sinned hard over the weekend. Had 2 purge.

roll and stretch

Generic KB warm up + 3×3 pull ups and hanging

new kb circuit i found online 

3 rounds @ 16 KG

5 x KB swing, catch in goblet hold then squat and press

5 x each arm snatch into windmill

5x each side SLDL, row, (modification here) “cleaned” the bell up and brought me knee into a high knee finish, pistol squat – THIS KILLED

10 x each side snatch into squat – THIS ALSO KILLED

20 min of 5 min on the spinning bike (1 min seated, 1 min standing)//5 min on the rower

then 5 min EZ on the bike

20 Ab wheelies

1:10, 988 Kcal yay.