F7 GST B (Goblets/Farmers)

Segmented roll outs @ 5 per segment 5 lb dumbbells

Ab Roller 1x30 (forward, diagonals = 1 rep)   

Lying DB Overhead Pulses 2x20/10 lbs (half foam roller under- very controlled) half hands horizontal, half hands vertical 

DB Push-ups  30 reps (6 regular, 6 diagonal right forward/6 left forward, 6 hands angled in, 6 hands angled out, feels good.) No touch down between hand positions. 

Dynamic leg/ankle stretches

KB Swings 

56lb X 15

56lb X 15

56lb X 15

Jump rope x 3 rounds @ 1 min each

Hops, alternate kicks, knees up 

Single Leg Bench Jumps

12rx3

3 sets perfect for now. Maintaining explosiveness until last set. Feel it waning though. 

10r for each work set

Swiss Ball Hamstring Curls

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. 

x10 Hip articulations between a sets

KB Goblet Pause Squats/Farmer Carry Superset

80lb x 10-two seconds in very bottom of position before exploding up/62lb from bench to mirrors and back-shoulders properly packed x 4 sets. 

KB Walking Lunges 53 x 12 x 3 sets left for all reps than right-short rest between legs. Great weight. (Width of rubber matted area x 2 per set)

w/SL) 57:00- 68:30

MN/SE3: 5x5r

L-sit Leg Extensions

5r MN/SE3-iM for each work set

Straddle Jefferson Curls

45# plate 

SL 

SL/PE13: 5x12r

Side Arch Body Rocks

10s SL/PE13-iM for each work set

Bent Hurdler Static 10#

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