F7 A GST Bicep

FL

FL/PE2: 4x60r tough sets. 

Hollow Body Rock

*good sets. Only took a one breath breather during last set. Getting stronger. 

30s FL/PE2-iM for each work set

Table top

*really high table. Good sets. 

sPL

SPL/PE3: 4x60s

Straight Arm Plank

5r SPL/PE3-iM for each work set

Straddle reverse hyper

*last set of planks got a little shaky, but still not too bad. 

HBP

HBP/PE3: 4x10r

Pseudo Planche Push-ups- perfect set. Tough last few reps, but form still strong on all sets 

5r HBP/PE3-iM for each work set

Xiaopeng backward  (10lb)

RC

RC/PE4: 4x10r

Elevated rows

10r RC/PE4-iM for each work set

Lat twists reps

*Finished with a 

supersets

6 pull-ups/6 ring dips (8 last time.)

6 pull-ups/6 ring dips

Wide BB Curls

75 x 8

75 x 8

75 x 6

Total time: 54:45

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