Training: 1) Technique, Crack, Hands, Thin Hands, Fingers, 20 minutes
2) Flash, Distillation, 15 minutes
3) Work, Hard Problems, 15 minutes
4) Treadwall, Long Intervals, 1:1
5) Sited Muscle-ups, 3X4
6) 1-legged deck squats, 3X4
7) Plank stars, 3X1
8) 3 rounds
Weighted sit-ups, 45lbs, 10 reps
Reverse wrist curls, 12lbs, 10 reps
9) 3 rounds
Sited Russian Twist, Light kb, 10 reps
Shoulder Scarecrow, 5lbs, 4 reps
10) 1-arm pull-ups, light band assisted, 3X3
Bonus - I went back in the evening to "crag" with my girlfriend and still could flash their 12s.
