SAS

Time: 74:00 (+2:00) Great pace, strong workout. 

Weight: 182

Calories between 2000-2300. Energy still feels good. 

0:00 - 8:00

Wrist conditioning routine 

Shoulder warm-up

Pull-aparts x 12 x 2 
Windmills x 10 each direction 
Dislocates x 10 

Ring Shoulder Cubans (sit-ups from prone to wide shoulders) 

BW x 8

Scapula rotations x 10 

9:30 - 25:30
Parallette Advanced Crow/Pancake stretch x 30s 

30s = could have gone longer, but want to get every set up to 30 seconds
30s = 
30 +5s felt really strong

29s +4  so close. Knees slipping a bit. Hard to keep pulled high. 

30s +2s Great set. Knees sliding down elbows. A few increases across the board. 

26:30 - 36:00

Parallette Crow One Knee/Superset with thoracic stretch x 30s 

L/R 10s/10s (=/+1s)incredible cramps in forearm. Wow  

L/R 10s/10s (+1s/+2s)

L/R 10s/10s (+3s/+4s)

37:00 - 40:00

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 

41:00 - 54:30

Straight arm static holds (Parallettes and bands)/Superset prone groin stretches (5 pulses and 30 s hold on each side) 

10 sec (black band) lean forward with strong shoulders +1s
10 sec (black band) =
12 sec (purple band) +2s
12sec (purple band) +2 feels strong
11sec (purple band) +4s spent. Good set. 

55:30 - 63:30

Ring holds (hands turned outside on top of movement)/Superset Levers on Rings (feet pointed at nearest edge of vent)
16s +1s/15s +6s awesome

20s +5s/14s =shaky but strong

20s +3s/14 +2s

shaking like crazy at the end. Great set. 

65:00 - 73:30
Wall Handstands/Superset with hamstring stretch (back leg elevated)
35s 20/15
30s
30s strong protraction. Great sets. 

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