F7 A GST

FL

FL/PE6: 4x36r 

Hollow Body Rock

*rough last set. Broken

5r FL/PE6-iM for each work set

Shoulder bridge

sPL

SPL/PE4: 4x30s

Single Arm Straight Arm Plank

Perfect time and number of sets. Last one spent!

10r SPL/PE4-iM for each work set

Straddle reverse donkey kicks

*great sets. Those donkey kicks suck. 

HBP

HBP/PE8: 5x10r

Reverse grip straight bar dip- Tough last few reps, but form still strong on all sets 

5r HBP/PE8-iM for each work set

Cat pulses

RC

RC/PE6: 4x30s

Chin up Holds

All four sets straight through, no break! Nice work. 

10r RC/PE6-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

Side DB Lateral Raises 

20# 8r x 3

Total time: 

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