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
Each time we do these I ahve used a different set up, I love the movement overall but I wish I could get the same set up, it’s more about finding the best situation for my feet to slide, this week was just in a different location.
A2 – Banded face pull into external rotation into OH press from seated x 6-8 controlled reps, rest 1 min x 5
Used 2 bands this time instead of working with one and felt less restricted
B1 – Piked HS walk around the world x 2/direction, rest 90 sec
These still suck but felt better today
B2 – Band assisted Front lever pulls x 3 controlled reps, rest 90 sec x 5
Wanted to try one front lever without a band. A little broken at the hip but it wasn’t horrible
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 5
Row 80 cals @ 25 s/m, rest walk 30 sec x 3 sets
4:41.3 25 s/m
4:25.3 25 s/m
4:25.2 25 s/m
So I obviously didn’t warm up very well for the first interval.
Ido squat in full