SAS

Total 65:00

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

Low Frog Stands 14:00 - 25:00

15s 

15s

15s

15s

15s

Press shoulders down, elbow pits forward. 

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

Inverted Lever Holds 26:00 - 

15s 

15s

15s

15s

12s

Wall handstands

20s +5s

20s +5s

20s +5s

20s +5s last few seconds very tough. Hard to keep shoulders down. 

17s +2s. Fell down early. Tough set. Felt like a good place to stop

Felt strong. 

L-sits 

10s whoa. Shaky

10s barely kept legs up. Good time. 

9s uuuuuugh. Nice effort

9s good job

8s great sets. 

Pseudo Planche lean 

20s 

15s

15s

15s

15s

Good lean. Shoulder protraction 

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