5 rounds:
6 L chins
6 HSPU
6 ea. Pistol to box

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biceps curls 6x15 reps (25#)

hindu pushups 30-30-30-25-20-15

hindu squats 60-60-60-50-40-30

150 total pushups
300 total squats

3x1min neck bridge-assisted

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Royal Court Part Deux

3 rounds:

30 Hindu Pushups
100 Hindu Squats
1min. Assisted Neck Bridge

Getting easier and more smooth. The key is synching up the breathing with the movements.

Recovery

Feeling a little under the weather in Pittsburgh, PA. Did some light stretching/yoga and 20min. or cardio on the bike (HR b/w 140-160)

the furey "royal court"

yesterday...

3 rounds of
25 hindu pushups
100 hindu squats
1min assisted neck bridge

then did 3x25 hindu pushups

*last neck bridge was full bridge with hands

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Workout in Philly

5 rounds:

10 Burpees (w/pushup)
20 Bridge Pushups (switched to regular pushups after 3rd round)
30 BW Prisoner Squats w/band (blue)

finished in just under 20min.

2 rounds:

20 DB Biceps Curls (20 pound DBs)
30 sec front plank
30 sec side plank R
30 sec side plank L
30 sec Superman hold (hands out to side)

workout in cincinnati,oh

5 rounds:
-10 lat pulldowns (160#)...primates
-10 1-arm DB military press, ea.
-10 pistols (assisted), ea.
-60-90sec rest

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