F7 GST A

FL

FL/PE7: 4 x 4r x 10s 

Did first three Rx, 4th set collapsed on 3. Could do 5 sets if they weren't all held for 10s. 5th set done straight through, maybe 5 sec decline. Slight twinge in mid back where spine is in floor. 

Negative body lever straddle

5r FL/PE7-iM for each work set

Seal Rocks

sPL

SPL/SE1: 5x15s

Frog stand

10r SPL/PE6-iM for each work set

Prone half straddle Planche single leg extension 

HBP

HBP/PE9: 5x3r

Korean straight bar dip- Tough clearing the booty

30s HBP/PE8-iM for each work set

reach underneath static

RC

RC/PE10: 5 x 5r

L sit Pull-up

All five sets straight through. Last two sets ended a little ugly as far as fully extended legs, but passable. 

10r RC/PE10-iM for each work set

High bar stretch

Bonus Stuff

Supersets

8 neutral grip chins/8 ring dips 

7 neutral grip chins/ 7 ring dips

*dips controlled and smooth. Straight line. 

Elevated Feet- Planche Push-ups 

10r x 3

Total time: 

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