SAS

Time: 66:00 (-7:00) 

Awesome workout. Everything felt strong. 

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 

8:30 - 26:00
High Frog (legs outside elbows, hips high, back flat)/Pancake stretch x 30s 

20s =
20s =

5s = Legs off arms, hips in air

5s = Legs in air. Tough last sec or two. Lean forward

5s +1s Legs in air. Starting coming down after 4. Good lean. 

4s +1s Good place to stop. 
21s =

20s =

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

Get to 5s on each set with legs off arms. 

27:00 - xx:xx DIDN'T DO 

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

L/R 6s/5s (-4/-5)incredible cramps in forearm. Wow  

L/R 9s/9s (+1/+2 ) Didn't do

L/R 8s/6s (-3/-4) Didn't do. Cramps killing in the forearm. 

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

28:00 - 38:00

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

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

4r =

4r +1r

Advanced crow finisher on ground BW x 15s x 2

39:00 - 51:30

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

7sec (black band) lean forward with strong shoulders hips falling
7sec (black band) good quality set. Hips high, good forward lean
11sec (purple band) = same as above 
11sec (purple band) +1s
11sec (purple band) =

Good sets. Quality. 

52:30 - 60:30

Ring holds (hands turned outside on top of movement)/Superset Levers on Rings (feet pointed at nearest edge of vent)
25s +3s/15s =

25s =/15s +1s shaky but strong

25s =/13s 

shaking like crazy at the end. Great set. 

62:00 - 66:00
Wall Handstands/Superset with hamstring stretch (back leg elevated)
25s
25s
25s strong protraction. Great sets.