WOD 1: For time:
Divide reps any how you like
WOD 2/wellness = GB side lever
Class goal is preparatory element 4. If client is unable to do 3sets of 2 reps then scale down. Athletes who have already progressed past PE 4 can continue at their own progression.
WORK: Arch Up
1) Sit up to at least horizontal.
2) Lift the chin at the top of each repetition.
MOBILITY: Standing Weighted Oblique Stretch
Basics are in this dumbbell side bend video