SAS

Time: 70:00 (-4:00) 

Weight: 183

Calories between 2000-2300. Energy still feels good. 

0:00 - 7:30

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 - 21:00
High Frog (lags outside elbows, hips high, back flat)/Pancake stretch x 30s 

15s +1s
20s +6s
17s +3s

16s +4s

16s +5

Up on every set. Hips high. Try to lift legs off elbows

22:00 - 30:00

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

L/R 10s/8s (-1/-2)incredible cramps in forearm. Wow  

L/R 8s/7s (-3/-3)

L/R 8s/6s (-3/-4)

Dropped in time, but leg was fully extended behind me and lean forward was increased. Great sets. 

31:00 - 36:00

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

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

3r -1

4r +1

Advanced crow finisher on ground BW x 15s x 2

37:00 - 51:00

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

8sec (black band) lean forward with strong shoulders -2s hips falling
8sec (black band) = good quality set. Hips high, good forward lean
11sec (purple band) = same as above 
10sec (purple band) = same 
11sec (purple band) =

Good sets. Increased on all. 

52:30 - 60:00

Ring holds (hands turned outside on top of movement)/Superset Levers on Rings (feet pointed at nearest edge of vent)
22s +2s/15s =

25s +3s/14s =shaky but strong

25s +3s/13s -2s

shaking like crazy at the end. Great set. 

62:00 - 70:00
Wall Handstands/Superset with hamstring stretch (back leg elevated)
30s
30s
30s strong protraction. Great sets. 

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