Friday July 7th morning

Awesome practice today!

Hit some strong Isometric work for the Neck.

Got in some nice Joint Mobility and Flexibility work.

Hit some good Vacuum practice.

Hit 3 sets of 8 for Rings Iron Cross Pumps

Then 3 sets of 3 for Rings Forward Rolls

Then 3 sets of 8 for Rings Archer Pull-ups

Moved onto 3 sets of 5 for Rings Explosive Pull-ups.

3 sets of 5 for Rings Muscle-ups

3 sets of 5 for Ice Cream Makers.

3 sets of Rings L-sit to Bent-arm Lever to L-sit

3 sets of Rings Figure-4 Front Lever Holds

3 sets of Rings Figure-4 Back Lever Hold

3 sets of Rings Bent-arm Lever Holds

3 sets of Rings L-sit Holds

3 sets of Rings Tucked Planche Holds
3 sets of Rings Shoulder Stand Holds

3 sets of Rings Handstand Holds

3 sets of 7 for Rings Planche Push-ups

Finished up with 3 sets of 7 for Rings Handstand Push-ups

Awesome practice!!