F7 GST A

Total time: 39:45

FL 0-6:15

FL/PE10: 5x5r

Body Lever (bosu)

10s FL/PE10-iM for each work set

Elbow Bridge

Good set! 4th set of levers tough, but got it done. 

sPL 7:00 - 14:00

SPL/SE2: 5x15s 

Advanced Frog stand

Good sets. Keep arms straight. Really focusing on driving hips up off elbows.

10r SPL/PE7-iM for each work set

Planche double leg extension

Bonus Stuff 14:45 - 20:30

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 9. Great sets. 

HBP 22:15- 27:30

HBP/PE15: 4x3r

Negative Headstand Push-up 

*focus on keeping body in line. 

10r HBP/PE15-iM for each work set

Bent Arm Prone Rep

RC 28:30 - 36:00

RC/PE13: 5x5r Good set 

Wide grip Pull-up

5r RC/PE13-iM for each work set

Shoulder distraction 80# on cable machine

Did whole workout at gym, so shaved several min off from not driving home. Not using rings for now. 

Bonus: Lever play for a few minutes after clock stopped 

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