Started out with Joint Mobility and Flexibility work, Vacuum work and some Isometric and DVR work for the Hands.
Then hit 3 sets of 10 for each of the following:
1.) Eagle Flex
2.) Bent Rows
3.) Wrist Twists
4.) Scott's Press
5.) Sapula Pull-ups
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.
Then hit:
3 sets of Planche Leans
3 sets of Handstand Variations
3 sets of 1-arm Bent-arm Lever Holds
3 sets of Straddle Planche Holds
3 sets of 1-arm Handstand Variations
3 sets of QDR Holds
3 sets of Air Baby Holds
3 sets of Bent-arm Lever Variation Holds
3 sets of Straddle L-sit Holds
3 sets of Straddle L-sit Leg Raises
3 sets of L-sit Leg Raises
Awesome stuff!!
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