2 October 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 5 Rep Max Start with a weight beneath your estimated max. Increase weight with each rep until max is reached. Record. ·          Weighted Pull Up ·          KB Pistol L/R ·          Dbl KB Press ·          Dbl KB Snatch

TGU L/R