F7 GST B

0 - 10:15

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

11:30 - 30:30
Planche/Front Lever Supersets

Band supported holds (planche purple, FL black)

sPL open tuck hold-
Set 1 - 15s
Set 2 - 15s
Set 3 - 13s
Set 4 - 13s
Set 5 - 12s
Stop the set when hips start to fall \ great set today. Up on every set

FL straddle hold -
Set 1 - 10s
Set 2 - 10s
Set 3 - 9s
Set 4 - 8s
Set 5 - 7s

Set is over when hips break

Mobility between sets
Chest stretch

32:00 - 35:30

Bar Pseudo-planche push-ups
BW x 10 x 3
Grip over, under, over
Shoulders protracted, hollow body

Traveled home

42:30 - 53:00

Tripod headstand/PE2
5 x 45s
6 leg lifts on last set

Tough last few sets. Shoulders fried. Great workout today.

Static Standing Shoulder Extension w/Weighted Bar

5 x 10s

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