Core Day – FL Pulls & Comprehensive Volume

core 75 min Dip BarsParallettesPull-Up BarRings

Extracted from whiteboard photo: 634966387_757296063815028_892089171724669940_n.jpg

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Exercises
Round 1
1
Knee Raise
20
2
Knee Raise (Dip Bar)
10 leg raise
3
Front Lever Row
6-8 bar
4
Skin the Cat
6
5
Back Lever
10-20sec
6
Toes to Bar
10
7
Front Lever
10-20sec x2
Hollow body 1min + Plank 1min
Round 2
8
Front Lever
10 to inverted, pulses
9
Knee Raise
20
10
Skin the Cat
10
11
V-Up
10 dips or V-ups
12
Knee Raise
30sec hold
13
V-Up
20
14
V-Up
20sec hold
15
Knees to Elbows
12
16
L-Sit
30sec
Round 3 (x2?)
17
Knee Raise (Dip Bar)
10
18
Oblique Crunch
20 ground
19
Knee Raise
20
20
Navy Seal Burpee
10