16 May Advanced Core (Obj: Work Capacity)

Warm up well

Pullup Ladder 2 – 16 (X2’s)

4X

·          SB* Goodmornings  10

·          KB Juggling Rows  10

·          Dbl KB Cleans  10

·          SB Press 10

·          SB Bearhug Squat 10

·          Rest :60

2X

·          SB Sprawl to Clean 15

·          Rest :45

2X

·          SB Alt Lunge (Zercher)  10 l/r

·          Rest :60

4X

·          Jump rope :30

·          Rest :30

*SB = Sandbag

Cool down/ stretch