F7 GST B

Warm-up A x 3 rounds
Band pull aparts (red band) x 15
Band face pulls x 15

Warm-up B
Wrist warm-up sequence
Pike walk outs/push-up x 12

Planche/Front Lever Supersets

Band supported holds (planche purple, FL black)

sPL open tuck hold-
Set 1 - 11s
Set 2 - 12s
Set 3 - 12s
Set 4 - 10s
Set 5 - 9s
Stop the set when hips start to fall

FL straddle hold -
Set 1 - 10s
Set 2 - 10s
Set 3 - 9s
Set 4 - 9s
Set 5 - 7s

Mobility between sets
Chest stretch

Tripod headstand/PE2
5 x 30s

Static Standing Shoulder Extension w/Weighted Bar

5 x 10s

Sent from my iPhone