Core Day – Pike Walkouts & Dragon Flags

core 60 min BenchParallettesPull-Up BarRings

Extracted from whiteboard photo: 494830023_660484343659242_5737937640699088882_n.jpg

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Exercises
Round 1
1
Knee Raise
20
2
Leg Raise
15
3
Hollow Body Hold
1.5min
4
Flutter Kick
20 alternating toe taps
5
Leg Raise
15 straddle
6
Leg Raise
12 on dip bars
7
Plank
12 pike walkouts
Round 2
8
Toes to Bar
12
9
L-Sit
20-30sec total
10
L-Sit to Tuck Planche
10
11
Knees to Elbows
12
12
Skin the Cat
5
13
Windshield Wiper
6 each
14
Front Lever
max
Round 3
15
Dragon Flag
8
16
Plank
30sec
17
Leg Raise
12
18
Oblique Twist
10 each
19
Skin the Cat
5-6
20
Flutter Kick
40
21
V-Up
20