Daily challenge completed - 404 reps

Another excessively long session in the gym.

Part 1 - midline - not counted
3 rounds
30 sec wall facing handstand hold
30 sec arch hold
30 sec side plank left side
30 sec side plank right side
30 sec barbell front rack hold
2 min rest

Part 2 - front squats - 29 reps
8-7-6-5 reps of increasing weight followed by 3 heavy singles

Part 3 - posterior chain - 90 reps
3 rounds of
15 heavy kettlebell swings (Russian)
15 stuff legged deadlifts
15 seconds hanging l-sit hold

Part 4 - GHD - 45 reps
3 sets of 15 ghd sit ups, 1 min rest between sets

Part 4 - conditioning - 240 reps
3 rounds for time of:
200 meters run
20 cal row
2 rounds of

• 5 strict pull ups
• 10 push ups
• 15 squats

Ran too fast on the 2nd round, pulse got out of hand, everything went downhill from there. 😂 came in dead last out of my group of 4 today, which was unexpected in this workout. Live and learn. Going to feel this in the morning.