F7 GST B Squat

Time: 72:30 

REHAB WORK: 

Spine Roll x 1 min

Segmented Roll Outs 5 per segment @5lb

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

Scapular push-ups 1x15

Lying DB Overhead Pulses 2x20/10 lbs  (half foam roller under back-very controlled)

DB Push-ups 31 (5 regular, 5 diagonal right forward/5 left forward, 5 angled in, 5 angled out, 3 archer over right/3 archer over left) 

Jump rope x 3 sets@1 min each

Single Leg Hip Thrusts

45# @ 10x3  Tough!

3 sets perfect for now. Maintaining maximum tension until last set. 

x10 Hip articulations between a sets (5 each direction)

Bulgarian Squat Bench Jumps

12rx3

x10 Cossack Squats between sets

Pistol Squat

BW x 8 ATG

BW x 6 ATG nice! Broken sets. felt awesome today. 

BW x 8  ATG. Two leg descent single ascent out of bottom. Felt good. 

Great sets. 

MN (Supersetted with SL)

MN/SE4: 4x15s

L-sit Leg Extensions

10r MN/SE3-iM for each work set

Straddle Jefferson Holds

45lb x 10s

Overall a great workout. Way to push the pace.

SL 

SL/PE13: 4x15

Side Arch Body Rocks

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

*Had to cut it short at 72:00 and still had most of the core to do. Did it at home, but still may want to refine the workout.