Thursday - Pullups, Ab exercises, Dips

Rowing @ 7.5 for 3 min

Pullups
BW x 8,8
20 kg x 5,5,5

Hanging Knee Raise
BW x 10,10

Ring Dips
BW x 5x5

Ab Wheel
BW x 10,10,10

Side Plank (static)
BW x 50s

Dynamic
20 ea

Standing leg raise
front and side x 10