BDW workouts...

SATURDAY 2/12: BDW 50+ mins
Warmup: calisthenics, Indian clubs, stretching
Hindu squats 50, 55, 60
Hindu pushups 20, 22, 24
Lassoes (per side) 30 x 3
Rope rows (one-hand/two-hand) 6/12, 7/12, 8/12
[On the last two sets I used PVC sections in the strap grips, which gave my forearm flexorrs a killer workout, as the plams were half-open. See an earlier post for photos of the PVC pipes/sections I use.]
Bridge planking 40 secs x 2
Calf raises (chain grid) 50-60 x 3
Dips 20 x 3
Chinups 16, 15, 15
[With power straps and occasional kipping/negatives]


SUNDAY 2/13: BDW 45 mins
Warmup: calisthenics, stretching
KB torso rotation 20 x 3
Hindu squats 50, 55, 60
Pushups 32, 36, 40
Bungee curls (over-/underhand) 20/20, 22/22, 25/25
Behind-the-head tricep extensions 16, 18, 20
Leaning shrugs 20, 22, 25