Core Day – FL Raises & Handstand

core 60 min BenchParallettesPull-Up BarRingsWall

Extracted from whiteboard photo: 535557969_1535576550940741_8739853866204128084_n.jpg

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Exercises
Round 1
1
Knee Raise
10 combo with leg raise
2
Front Lever Row
5-6
3
Wall Handstand
30sec
4
Wall Handstand
5 walk outs
5
Planche Lean
10 + 2sec hold
Round 2
6
Front Lever Raise
6-8 tuck or advanced
7
Tuck Planche
8 2sec hold
8
Toes to Bar
10 from L-sit hold
9
Dragon Flag
10
Round 3
10
Skin the Cat
10 slow
11
L Sit On Dip Bars
30sec or max
12
Knees to Elbows
20
13
Windshield Wiper
10 each
14
Knee Raise
10 + kickout
Round 4
15
Hello Dolly
40
16
Compression Hold
10 inside + 10 outside
17
Hello Dolly
40
18
Plank
1:15min push-up position
19
Hollow Body Hold
1:15min