11 November Advanced Class (Obj: Mobility & Power)

FB Flow

Squat>Pike>Pushup>Twisting BearSquat>Swinging Planche>Return

LB Flow

High L Knee > Ext back to Flamingo > Rotate Leg to outside  to front > High knee > Repeat on R

FB Flow

UB Flow

Superman > Arm sweep to hip & return > Elbow Planche > Repeat

4x

Muscle Ups Rings   3-5

Rest  :60

3X

Dbl Alt KB Snatch  8

Bench Press 8

Stair Grapevines  2X

Rest :60

3X

Manmakers to Clean  8

Pleasant Spanish Pushup  8

Weighted Wall Sits :60

Rest :60

Snatch 100