# WO 3 Skills

3rd workout of the week. Skills training; Front Lever and Back Lever.

## Warmup

- 1 × 5min Jogging
- 1 × 20 Arm Swings
- 1 × 20 Arm Circles
- 1 × 20 Forearm Rotations
- 1 × 20 Wrist Rotations
- 1 × 90s Wrist Flexibility Stretch
- 1 × 10 Cat-Cow
- 1 × 10 Row (Scapular)
- 1 × 10 Side Lunges

## Front Lever

- 5 × 5-20s Front Lever (Tuck)
- 3 × 3-8 Half Skin The Cat
- 3 × 5-15 Hanging Knee Raise
- 3 × 5-15 Hollow Body Crunches

## Back Lever

- 5 × 5-15s Tucked Back Lever Hold
- 3 × 3-8 Dynamic German Hang
- 3 × 5-15 Reverse Leg Raises
- 3 × 30-60s Superman Hold