F7 GST A

Total time: 47:30

FL 0-5:55

FL/PE10: 4x5r

Body Lever (bosu)

10s FL/PE10-iM for each work set

Elbow Bridge

Good set! 5th set of levers tough, but got it done. 

sPL 7:30 - 15:40

SPL/SE1: 5x30s 

Frog stand

Good sets. All 5 were straight through with just a toe touch when losing balance. Strength no problem. Really focusing on driving hips up off elbows.

10r SPL/PE7-iM for each work set

Planche double leg extension 

Bonus Stuff 17:30 - 22:50

Pseudo Planche Push-ups (feet on smith bar, on 4th hook) allows me to really lean forward, more so than on a bench. Nice find. Hands on perfect push-up thingies or dumbbells. 

5 sets of 8. Great sets. 

DRIVING HOME

HBP 30:30- 38:05

HBP/PE14: 5x5r

Bulgarian Ring Dip

*focus on keeping body in line. No piking, kipping or using any momentum. 

10r HBP/PE14-iM for each work set

RC 38:50 - 45:20

RC/PE11: 5x5r 4th and 5th set had short breath between rep 4 and 5. Good set 

Bulgarian Ring Pull-up

Elbows want to track forward. Keep strict. Last few reps of last two sets not very strict 

30s RC/PE10-iM for each work set

Perpendicular Lat Static

Great pace! Beat last workout by about 2:00. 

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