11 Oct Advanced Class (Obj: Strength & Mobility)

Bodyweight Flows:

FB Flow

·          Rotate R to Lunge > Planche to Ground > Ham Curl Glute Raise > Pushup to Standing > Rotate L

UB Flow

·          Tiger Pushup > Rotate to Bridge > Tricep Press > Rotate Back

FB Flow (same as above)

LB Flow

·          Prisoner 1 leg deadlift > Back Lunge > Knee off ground > Bend forward  > Straighten > Complete Deadlift > switch sides

20 min max (2 reps/set – no less than 5 no more than 8 sets. Adjust weight accordingly.)

·          Weighted Pullups

·          Pistols

Finisher:

KB Snatch 100