SAS

Time: 72:30

Wrist conditioning routine

Shoulder warm-ups with red band
Pull-aparts x 10 x 2
Windmills x 10 each direction
Dislocates x 10

Scapula rotations x 10

Parallette presses (feet on stool)
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5 last two super hard

Bent Arm Planche Holds
Focus on keeping chest high
6 sec
5 sec
5 sec
4 sec
3 sec

Bent arm press static holds (Parallettes and black band)
8 sec
9 sec
8 sec
7 sec
8 sec

Bent arm presses
(Parallettes and purple band)
3r
3r
2r

Ring dips (hands turned outside on top of movement)
5r
5r
5r last few reps tough

Inverted Rows on Rings
(Feet on stool)/Supersetted w/Wall Handstands
8r/30s fell twice trying not to use wall
7r/30s
8r/30s 5/3 reps

Notes: felt pretty strong. Get a little ache in my shoulders, so donft increase intensity too quickly.