21 Oct Advanced Class (Obj: Strength & Mobility)

Bodyweight Flows 3:

FB Flow

·          Squat > Spin to seated > D.Dog/Tiger Push> reverse back to squat >switch sides

UB Flow

·          Planche on hands > Pushup down & roll to R > Pushup > Elbow Planche > Pushup > Down > Roll Left > Repeat

FB Flow (same as above)

LB Flow

·          Squat > Table/Table Planche > Leg lifts > Squat

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

·          Pistols

·          Dbl Snatch

Finisher:

KB Snatch 100