4 November Advanced Class (Obj: Mobility & Strength)

FB Flow

Cossack Lunge L/R > Pushup position > Gladiator Hold L/R > Pushup position > Hand walk back to beginning position

UB Flow

Divebomber Pushup > 4pt Kneel > Fully extend opp arm& leg at a diagonal > Pike > repeat

FB Flow

LB Flow

Seated position/feet flat/knees up > shinbox L>lateral Planche w/ hip/shoulder opener> Elbow drop to floor > return to lateral Planche position > repeat on R

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

·          TGU (first 10min)

·          Anyhows (second 10)

Finisher:

KB Snatch 100