SAS

Time: 

Weight:

Calories between 2000-2300. Energy still feels good. 

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

Roll-outs 2 x 10

Swiss Ball Pikes 2 x 10

Scapula rotations x 10 

SpL
High Frog (legs outside elbows, hips high, back flat)/Pancake stretch x 60s 

20s =
20s =

4s = Legs off arms, hips in air. Strong. 

4s = Legs in air. Strong set. 

5s = Legs in air. Good lean. 

s +2s Great set. Nice work. 
3s

Try to lift legs off elbows. Time increased a bit but increased pancake time from 30 to 60s. 

Go until sets drop below 5s. 

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

4 sec (black band) lean forward with strong shoulders hips falling
4 sec (black band) good quality set. Hips high, good forward lean
4 sec (black band) = same as above 
6 sec (purple band) 
6 sec (purple band) =

Good sets. Quality. Get to 15s then move to black

Legs held at a 90. Open at hips. Keep back flat and shoulders protracted. Cramps in forearms pretty awful. 

Inverted Lever Holds on Rings (feet pointed at nearest edge of vent)
15s 

15s 

15s

15s

15s

Wall Handstands
20s
20s
20s 

20s

20s

Finisher:

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