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 - 29:30
Planche/Front Lever Supersets

Band supported holds (planche purple, FL black)

sPL open tuck hold-
Set 1 - 14s
Set 2 - 14s
Set 3 - 12s
Set 4 - 11s
Set 5 - 10s
Stop the set when hips start to fall \ great set today.

FL straddle hold -
Set 1 - 12s
Set 2 - 11s
Set 3 - 11s
Set 4 - 8s
Set 5 - 8s

Set is over when hips break

Mobility between sets
Chest stretch

31:00 - 34:15

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

Traveled home

41:00 - 51:00

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