April 25, 2016: Movement - Power & Grace Performance

Warmup/flexibilty	2 min tabata – High plank hold 2 min tabata – HIgh plank hold w/ shoulder taps 2 min tabata – Hang from bar – partner press back in arch
Strength	16 min. Alt EMOM -E – 10 weighted ring rows (use false grip) -O – 6-10 weighted chin-ups
Skill	A) 6 sets – kip consistency, try to stay on bar -2 bar MU + 4 TTB + 2 CTB + 4 PU B) 6 min. Tabata – on bar :10 sec L-sit hold + :10 sec. hollow hold + 10 sec rest
Core	All leg lifts stop at parellel w/ a dead stop 4-6 sets as able 3 w/R leg only 3 w/L leg only 3 w/both legs in straddle 3 w/both legs together