F7 A GST

FL

FL/PE2: 4x48r 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: 4x48s

Straight Arm Plank

5r SPL/PE3-iM for each work set

Straddle reverse hyper

*really easy sets. 

HBP

HBP/PE3: 4x8r

Pseudo Planche Push-ups- perfect set. Tough last one, but form still strong

5r HBP/PE3-iM for each work set

Xiaopeng backward  (7.5lb)

RC

RC/PE4: 4x8r

Elevated rows

10r RC/PE4-iM for each work set

Lat twists reps

Accessory Work

Superset 

8 pull-ups and 8 ring dips. 

5 pull-ups and 5 ring dips

No break between super sets

Incline bench DB curls

30 x 9

30 x 8

30 x 6

56 minutes