F7 GST A

FL

FL/PE7: 4x4rx10s 

Negative body lever straddle

Last few sets, descent was closer to 5 sec. 

5r FL/PE7-iM for each work set

Seal Rocks

sPL

SPL/SE1: 5x15s

Frog stand

5r SPL/PE7-iM for each work set

Prone half straddle Planche double leg extension 

HBP

HBP/PE9: 5x5r

Korean straight bar dip- Tough getting past the booty unless there's a little swing

Last set only got 3

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 set 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

Elevated Feet- Planche Push-ups 

10r x 3

Total time: 

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