Dufisthenics

Today was a good way to wind up the week.  Any workout that includes a set of 20 pull ups, 50 push ups and sets of dragon flags has to be half decent.

Today’s Workout

5 minutes cardio/stretching

20 pull ups

50 push ups

Dragon flags x 5

Standing stiff arm trunk rotations x 20

Dragon flags x 5

Standing stiff arm trunk rotations x 20

Dragon flags x 5

Standing stiff arm trunk rotations x 20

30 hanging knee raises

Prone static lower body hold 30 seconds x 3 sets

30 hanging knee raises

Romain chair back extensions x 15

Cybex stiff arm ab machine 110lbs x 10

Roman chair back extensions x 15

Cybex stiff arm ab machine 130lbs x 10

30 hanging knee raises