Fresh Plank Moves

Warm-up

• 10 Cat Camel
• 6-4 Curl-up (10s hold)
• 10/10/10/10 Banded Leg Swings

Conditioning

8 Rounds

• 5/4 Pull-ups
• 4 Twisting Broad Jumps
• 5/5 KB Side Swings (20/15#)
• 5 Hang Power Cleans / Squat Cleans (65/55#)
• 4 Devil Presses (15/12#)
• 30s Rest

I did a regular kip for the pull-ups, which we haven’t done in over a month. Finished in 15:58.

Midline

3 Rounds

• 15 DB V-ups (10/5# DB)
• 20 alt Plank Step-outs
• 15 Hollow In/Outs w/ Legs
• 10/10 Plank KB Swing Through (15/10# KB)

This was tough with some new and interesting movements. We did about 10 minutes of mobility work to finish up.