Swings, Power Wheel Roll-outs w/ 60 second hold, Full Bridge, Dive Bomber/Hindu Push-up Mechanical drop-set.

I start with swings using a T-handle.  My goal was 100 reps, but I upped by my usual weight by 10 pounds so at 70 I failed.  I finished with 3 sets of 10 reps with a 5 breath break between each.  Then onto the Power Wheel roll-out.  Last time I hit 25 reps, my goal, so today I increased the distance by one inch.  I did 10 reps with a 5 count hold in the extended position.  Then did a 60 second hold in the extended position for good measure.  Then onto a 4 minute full bridge.  Finally I finished with 10 reps of dive bomber push-ups with hands close, 20 reps of dive bomber push-ups with hands in regular position, 20 reps of Hindu push-ups with hand close, and 25 Hindu push-ups with hand in regular position.  All of the push-ups were done without a break in a a mechanical drop-set style.  My form was shallow on the dive bombers making them more like Turkish push-ups, but you have to start somewhere.  Over time I will improve the depth.

 

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