F7 A GST

FL

FL/PE: 5x12r 

Hollow Body Rock

*good sets. Last two sets required a breather. 

5r FL/PE-iM for each work set

Shoulder bridge

*really high table. Good sets. 

sPL

SPL/PE4: 4x12s

Single Arm Straight Arm Plank

10r SPL/PE4-iM for each work set

Straddle reverse donkey kicks

*great sets

HBP

HBP/PE: 5x10r

Explosive dips- slow eccentric, explosive concentric. perfect set. Tough last few reps, but form still strong on all sets 

5r HBP/PE-iM for each work set

Xiaopeng backward  (12.5lb)

RC

RC/PE5: 5x10r

Bulgarian Rows

10r RC/PE5-iM for each work set

High bar stretch

*Last two sets broken for a second

Supersets

8 pull-ups/8 ring dips

7 pull-ups/7 ring dips

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

*dips controlled and smooth. Straight line. 

Planche Push-ups 

8r x 2

Total time: 56:30

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