October 4 Advanced Class (Obj: Mobility & Strength)

Warm Up Bodyweight Flows 1: FB Flow ·          DF Dog to UF Dog to DF Dog ·          Rotate L to deep lunge. Drop R hip ·          Rotate R to deep lunge. Drop L hip LB Flow ·          Squat > slow spin R down to shoulder bridge reverse to squat > repeat on L. FB Flow (same as above) UP Flow ·          Stand > Bend to child’s pose/bear squat > swinging Planche > swimmer ·          Reverse to child’s pose/bear squat & repeat 20 min max (2 reps/set – no less than 5 no more than 8 sets. Adjust weight accordingly)  - Weighted Pullups 2    -  KB Pistols 2 L/R