BAS

Time: 72:00 faster by :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 failed on press out on 5
BW x 5 last two tough

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

Bent arm press static holds (Parallettes and black band)
9 sec
8 sec
7 sec
6 sec
5 sec
Little pulses at the end of the hold 2-3"

Bent arm presses
(Parallettes and purple band)
3r
4r
3r

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/20s
6r/30s 5/3 reps

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

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