SAS

Time: 76:00 can cut this down for sure. Lots of down time

Wrist conditioning routine 

Shoulder warm-up

Pull-aparts x 10 x 2 
Windmills x 10 each direction 
Dislocates x 10 

Scapula rotations x 10 

Parallette Advanced Crow 

25s
20s
18s

22s

25s

Parallette Crow One Knee

L/R 5s/6s incredible cramps in forearm. Wow  

L/R 6s/7s

L/R 5s/5s

V Swings (hold at top of both sides of movement)

4r after 4 there's no pause at either end of the swing 

4r

3r

Straight arm static holds (Parallettes and bands) 

8 sec (black band) lean forward with strong shoulders 
7 sec (black band)
8 sec (purple band)
7 sec (purple band)
6 sec (purple band)

Ring holds (hands turned outside on top of movement) 
11s

12s

12s

Levers on Rings/Supersetted w/Wall Handstands 
12s/30s fell twice trying not to use wall 
13s/30s 
10s/30s 5/3 reps 

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