F7 GST Legs/Core

Total time: 76:30 should be easy to chip at this time. Good benchmark to work from. 

Warm-up 0 - 19:20

Jump rope x 1 min x 3

Lower body/back stretches

Good pace, good workout.

Box jump/KB Swing supersets 

8 explosive straight leg jumps (30 in)/12 two hand swings (53lb) x 3 sets

SLS 22:00 - 41:30

SLS/SE5: 6rx4

Single Leg Box Squat

8r x 4 SLS/SE5-iM for each work set

Glute Ham Bridges

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

Trap Bar Deadlift (all DL sets) 42:30 - 56:00

135 x 10

225 x 8 felt pretty strong. Had more in the tank, but focusing on keeping back and pelvis neutral. 

225 x 10 felt great. Sight twings in lower back after the set was complete. Don't push it. Excellent tension in abs and lats throughout the set. 

225 x 10 no belt. Great form, straight through. Felt good.  Good weight. Great leg drive

MN 57:00 - 66:30

MN/PE7: 4x5r

Hanging Leg Lifts

These are brutal! Legs coming down with momentum are very hard to stop. I know these would be easier with back support, but I don't have that luxury right now. 

5r MN/PE7-iM for each work set

Pike Hang 

Overall a great workout. Way to push the pace.

SL 68:00 - 76:30

SL/PE10: 4x10s

L-sits - wow. Amazing how much strength I've lost. I was holding these for 30 sec for multiple sets. Keep at it. 

5r SL/PE10-iM for each work set

Bent Hurdler Hold 10#

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