F7 GST A Tricep

FL

FL/PE2: 5x60r 

Hollow Body Rock

*good sets. Last two sets required a breather. 

30s FL/PE2-iM for each work set

Table top

*really high table. Good sets. 

sPL

SPL/PE3: 5x60s

Straight Arm Plank

5r SPL/PE3-iM for each work set

Straddle reverse hyper

*great sets

HBP

HBP/PE3: 5x10r

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: 5x10r

Elevated rows

10r RC/PE4-iM for each work set

Lat twists reps

*Last two sets broken for a second

Supersets

8 pull-ups/8 ring dips

6 pull-ups/6 ring dips

*all pull ups neutral grip, head completely above hands, controlled descent. 

*dips controlled and smooth. Straight line. 

Tricep Cable Presses

80 x 10

95 x 7

95 x 6 rough set! Great workout!

Total time: 70:56

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