8 November Advanced Core (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

Muscleup  3-5

4X

·          Barbell Deadlift  8-10

·          KB Pull Over Crunch :30

Muscleup  3-5

5X

·          Dbl KB Clean  10

·          Box Jump 10

2X

Chest High Pullups 10

Rest :90

Snatch 100