4/21
Straddle hollow body hold ALAP with perfect form, cap any set at 60 sec, rest as needed x 5 sets

I hit about :42:44:39:39 towards the end. Was thought.
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A1 – Incline DB bench press x 8-10, rest 1 min
A2 – 1-arm DB bent over row with forward band resistance x 8-10/arm, rest 1 min x 3 sets
B1 – Decline DB bench press x 8-10, rest 1 min
B2 – Bird dog rows x 6/side, rest 1 min x 3 sets (https://www.youtube.com/watch?v=Qm34ubwA23c)
C1 – DB lat pullover x 6 + DB skull crusher x 6, rest 1 min (go 35/40/45)
C2 – (Supinated grip BB curl + supinated grip overhead press) x 10-12, rest 1 min x 3

Bicep curl was feeling weird. Like no strength

D1 – Single arm DB upright row x 8/side, rest 1 min
D2 – Overhead loaded hollow body hold x 35 sec, rest 1 min x 3 sets (put a change plate on a PVC pipe and hold it barely off the ground

This was crazy hard. So hard but I liked it a lot. Just the hollow bidy

above your head while in a hollow body position, keep rib cage down and low back flat)

E – L-sit with slight external rotation of hands as able (DB’s on floor might be best if at globo gym, parallettes if at your place) – accumulate 2:30 of quality hold, break as needed

it took me about 8 minutes to accumulate this but I did 3:30 read it wrong. I had a slight shift forward which made toes down I couldn’t get heels past hip line. Too weak.

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Row 4k, off every 400m to do
2 TGU/side
4/side 1-arm KB front rack squats
6/direction KB halos from tall kneeling

Just some good old movement work. Used a 44#kb