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 - 31:30
Planche/Front Lever Supersets

Band supported holds (planche purple, FL black)

sPL open tuck hold-
Set 1 - 15s =
Set 2 - 15s =
Set 3 - 12s =
Set 4 - 13s ^
Set 5 - 11s ^
Stop the set when hips start to fall \ great set today.

FL straddle hold -
Set 1 - 15s ^
Set 2 - 14s =
Set 3 - 12s =
Set 4 - 13s ^
Set 5 - 11s =

Set is over when hips break — great workout. Up on every set. A few minutes slower, but better result.

Mobility between sets
Chest stretch

33:00 - 38:00

Hands on DB/Feet on Bar Pseudo-planche push-ups
BW x 5 x 3
Grip over, under, over
Shoulders protracted, hollow body

Traveled home

47:00 - 62:30

Tripod headstand/PE2
Set 1 - 60s
Set 2 - 60s
Set 3 - 60s
Set 4 - 60s -
Set 5 - 60s
6 knees to elbows headstands

Strong all the way through. Great workout today. 2 min between sets. Good rest time.

Shoulder Extension Dip

5 x 5r sit in bottom of movement for max stretch

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