All of this was super fun, and challenging. Glide kips were awesome as soon as I found the right rhythm and control of surface. Piked handstand walks are stupid. Face pull with press, loved it, I can see where I will benefit from this a lot. Bands I used for C were too much assistance, so just focused on peak tension
A1 – Glide kips with slide assist x 5-6 reps (keep active hollow, pull with straight arm through lat – https://www.instagram.com/p/BTWfJa2BvBw/), rest 1 min
A2 – Banded face pull into external rotation into OH press from seated x 6-8 controlled reps, rest 1 min x 3
B1 – Piked HS walk around the world x 2/direction, rest 90 sec
B2 – Band assisted Front lever pulls x 3 controlled reps, rest 90 sec x 4
C1 – Band assisted tucked planche x 15 sec, rest 1 min
C2 – Band assisted L-sit from floor x 15 sec, rest 1 min x 3
+
Row 75 cals @ 25 s/m, rest walk 1 min x 3 sets
4:02
3:57
3:57
Set 1, tried to hard to focus on 1 cal per pull at rx pace. First 4th of set 2 was same until I said fuck, just focus on pace and let everything else just happen.
+
Ido squat in full
done