F7 A GST

FL

FL/PE6: 4x36r 

Hollow Body Rock

*rough last set. Broken

5r FL/PE6-iM for each work set

Shoulder bridge

*really high table. Good sets. 

sPL

SPL/PE4: 4x30s

Single Arm Straight Arm Plank

10r SPL/PE4-iM for each work set

Straddle reverse donkey kicks

*great sets. Those donkey kicks suck. 

HBP

HBP/PE8: 5x10r

Reverse grip straight bar dip- Tough last few reps, but form still strong on all sets 

5r HBP/PE8-iM for each work set

Cat pulses

RC

RC/PE6: 4x30s

Chin up Holds

10r RC/PE6-iM for each work set

High bar stretch

Bonus Stuff

Supersets

8 seated cable rows/8 ring dips x 2

7 seated rows/ 8 ring dips

Cable rows at 190

*dips controlled and smooth. Straight line. 

Planche Push-ups 

8r x 2

Total time: 

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