SAS

Total: 58:00

Warm-ups 0:00 - 13:00

Pull-aparts x 10

Windmills x 10

Dislocates x 10

Roll-outs 2x10

Swiss Ball Pikes 2x10

Scapula rotations 2x10

Wrist conditioning

Wall handstands 14:00 - 24:00

20s =

20s =

15s -5s

15s -5s last few seconds very tough. Hard to keep shoulders down. 

15s -2s. Wrists and shoulders a bit shot. 

Added an extra today to equalize tut: 15s 

Low Frog Stands 26:00 - 

20s +5s

20s +5s

20s +5s

19s +4s fell early. Great drive. 

18s +3s

Holds with purple band

4s

3s

3s

Press shoulders down, elbow pits forward. Focus on driving hips up. Great sets. 

Take it slow. You've been away a while on these. 

Ring Inverted Lever Holds 38:00 - 46:30

15s =

13s -2s

13s -2s

15s =

12s =

Felt strong. Switched to rings. Much more difficult. 

L-sits 48:00 - 53:30

10s whoa. Shaky

10s barely kept legs up. 

10s + 1s Nice effort

9s = good job

8s = great sets. 

Pseudo Planche lean 54:00 - 58:00

20s = 

20s +5s

15s =

Good lean. Shoulder protraction 

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