Wednesday, June 20th 2018

A. Ring dips; 3 bulgarian ring dip reps, 6 strict traditional ring
dips + 6 seconds support hold in external rotation + 6 seconds bent
knee L sit hold x5 sets; rest 2 min
+
4 Rounds: 
50' HSW 
20 K HSPUs 
+
B1. Bent knee hollow body hold; 30 seconds x3; rest 40 sec
B2. Plank hold on rings in external rotation and full hollow; 30
second x3; rest 40 sec (ensure you are in as much abdominal
compression as possible trying to create a rounded lumbar spine here)

A. Completed. These 5 sets were the easiest they have been. 

8:00 even for the tester. Shockingly all HSW were unbroken. Haven't done any since the open i don't think. Did first 2 sets of HSPU unbroken. Decent showing, could have gone faster. 

B1. Complete
B2. Complete

Feeling really good.