Rings A

Total Time:  (didn't do jump dips)

0:00- 10:00

Warm-up

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

Wrist conditioning routine 

T- presses DB 
35 lb x 8 each side x 2 sets 

11:00 - 

Tuck to tuck shoulder stand/Prone leg extensions/superset with Pancake stretch @ 60 sec

BW x 3/Prone leg extensions x 5

BW x 3/Prone leg extensions x 5

BW x 3/Prone leg extensions x 5

BW x 3/Prone leg extensions x 5

No bands. Feels strong. Tricky movement. Just play with it for now, don't worry too much about reps. Hips extending a bit more. Strength there. Balance still a bit tricky. Try pushing them a bit more next week. 

Inverted Push-up

BW x 5

BW x 5

BW x 5

BW x 4

Keep shoulders pressed towards floor. Wrists neutral, elbows close to body. Push with butt up. Really tough. Try not to push at an angle. Straight up and down. Feet elevated on box (30")

Go to 5r

Ring Push-ups

BW x 6

BW x 6

BW x 6

Turn rings out at top. Elbows in tight. Strong. Felt a little shaky. 

Dip/Chest archer stretch (legs elevated)

BW x 5

BW x 5

BW x 5

Amazing how much strength I've lost on the rings. And shoulders don't feel awesome. Ease in. 

Jump to Dip - didn't do today

BW x 8

BW x 8

BW x 8

Rings at nip level. Start in false grip. Pull rings in quickly getting shoulders over hands then press

L-sit Hold

BW x 7s holy crap. Legs together and straight out. 

BW x 7s

BW x 7s

Press shoulders down

Cool down

Lounge chair - 60s

Cat stretch

Wrist stretch

L- arm stretch 

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