Warmup

(2x) 10 Wall Angels, 10 Single arm KB swings (ea.), 10 plank pushups, 100 jump rope

All Classes

Banded Samson 2:00min
Reverse Ballerina 2:00min

Advanced

5 Rounds of:
10 KB Swings (24kg/16kg)
10 Chin-Ups
10 Knees to Elbows
10 Hollow Rock to Superman (Perform a hollow rock, then roll onto your stomach, keeping your legs and arms off the ground)

FOR FORM:
5 Hollow body Pullups

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