Core Strength & Front Lever

core 60 min BenchDip BarsParallettesPull-Up BarRings

Extracted from whiteboard photo: 516432806_1087068376888283_5820553746296540791_n.jpg

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Exercises
Round 1
1
Front Lever
3x 8-10sec
2
Front Lever Raise
5-6 slow negatives
3
Front Lever Row
8
4
L-Sit
3-5 3.1.3 tempo
5
Dragon Flag
10
6
Toes to Bar
12 3.1.3 tempo
Round 2
7
Knee Raise
40
8
Skin the Cat
6 slow
9
Knee Raise (Dip Bar)
5x3
10
V-Up
20
11
V-Up
20 wide
12
Hanging Leg Raise
20
13
Hollow Body Hold
1:30
14
Pike Push-Up
20
15
Plank
1:00
Round 3
16
L-Sit
max hold
17
Knees to Elbows
10 x3