13 April Advanced Core (Obj: Strength Endurance)

Warm up

5X

·          Comeagain Military Press *              8 l/r

·          Weighted Pullup         8

·          Single Leg Deadlift      8 l/r

·          Alt Floor Press (Leg Ext)  8 l/r

·          Dbl Front Squat    8

·          Icecream makers  8

·          Rest  2 min

4X**

·          Deck Squat to Alt 1-Hand Sprawl :30

·          Frog Squat Lateral Jumps :30

·          Ring Pushups :30

·          Alt KB Swing :30

·          Hand Walkout :30

*Up, half return , up, full return.

**First two sets – no rest. Then rest 2 min. Last two sets – no rest. 

Cool Down