Wednesday 181031

Last session of the day will be 5pm

Planche Lean, Scap Pull-in, Arch Body
Work 30s/Rest 30s-5 Rounds

Bench Press 7×1
Work Arch Back, Jefferson Curl, or Scorpion Stretch between sets, including the 2-3 warm-up sets.  

Strict Handstand Push-ups
Strict Pull-ups 
Max reps or time for each attempt.  Try to pick a progression that will get you 5-10x or at least 10s.