SAS

Weight: 187 a bit fluffy. 

Time: 59:30

Calories between 2000-2300. Energy still feels good. 

0:00 - 9:45

Wrist conditioning routine 

Shoulder warm-up

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

Roll-outs 2 x 10

Swiss Ball Pikes 2 x 10

Scapula rotations x 10 

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

BW x 8

11:00 - 29:00
SpL
High Frog (legs outside elbows, hips high, back flat)/Pancake stretch x 60s 

20s =
20s =

2s -2s lost so much strength. Build it back. Legs off arms, hips in air.

4s = Legs in air. Strong set. 

4s -1s Legs in air. Good lean. 

3s = Great set. Nice work. 
2s

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

Go until sets drop below 5s. 

31:00 - 43:15

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

7 sec (purple band) lean forward with strong shoulders hips falling
8 sec (purple band) good quality set. Hips high, good forward lean
6 sec (purple band) = same as above 
6 sec (purple band) started getting a cramp in forearm. This is why you don't slack off, man. 
5 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. 

44:15 - 59:30

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

15s =

15s =

15s =

15s =

Wall Handstands
20s =
20s =
20s =

15s -5s

20s 

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