SAS

NOTE: 

Weight: 187 a bit fluffy

Time: 58:00

Calories between 2000-2300. Energy still feels good. 

0:00 - 10:00

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 - 26:00
SpL
High Frog (legs outside elbows, hips high, back flat)/Pancake stretch x 60s 

20s =
20s =

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

3s -1s Legs in air. 

3s  Legs in air. Good lean. 

3s  Great set. Nice work. 

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

Go until sets drop below 5s. 

27:30 - 41:00

Straight arm static holds (Parallettes and bands)/Superset bench hamstring 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
7 sec +1s (purple band) same as above 
7 sec +1s (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. 

42:00 - 58:00

Inverted Lever Holds on Rings (feet pointed at nearest edge of vent)
13s =

13s =

14s +2s

12s +1s

12s +1s

Keep body at an angle and shoulders packed. Easy to hold forever straight up and down. 

Wall Handstands/Prone shoulder PVC Presses (face down Y > W) x 5
30s =
25s +5s
25s =

27s +5s

25s +5s