Got in some strong Isometric work for the Neck and some Vacuum Practice along with some Isometric Power Flexes for the Midsection.
Then hit the following DVR work for 3 sets of 10 a piece:
1.) Eagle Flex
2.) Bent Rows
3.) Biceps/ Triceps Contractions
4.) Scott's Presses
5.) Full Range Lat Contractions
6.) Squats
7.) 1-leg Leg Curls
8.) Abs Contractions.
Then moved onto:
3 sets of Handstand variations
3 sets of Bent-arm Lever Holds
3 sets of Planche Leans
3 sets of 1-arm Handstand Variations
3 sets of 1-arm Bent-arm Lever Holds
3 sets of Straddle Planche Holds
3 sets of QDR Holds
3 sets of Bent-arm Lever Variations
3 sets per side of Air Babies.
Felt awesome!
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