6 August Combined Core (Obj: Work Capacity)

Warm Up (Mobility) (Medium Weights on bold)  No rests A)  · Pushups 25 · Forward Lunge :15 l/r · Back Lunge :15 l/r · Split Leg Suitcase Squat :15 l/r · Split Leg Press :15 l/r · 2-Foot Jumps  :30 Fwd/Back · Jumping Lunge :30 ·  Pullups 5 B)  · Diagonal Lunge Squat Reach Down*  :15 l/r · Diagonal Lunge Squat & Press   :15 l/r · Squat  :30 · Squat & Press  :30 · Lateral 2 Foot Jumps  :30 (Mogul Jumps) · Jumping Jacks :30 · Pullups 5 C)  · Diagonal Lunges   :15 l/r · Cossack Squat   :15 l/r · Squat   :30 · Squat & Press  :30 ·  5 pt jumps :30** · Jumping Jacks :30 · Duck to Pigeon Jumps*** :30 · Pullups 5 · Pushups 25 2X ·    Swings  :60 ·    Dbl Press :20 ·    Dbl Deadlift :20 ·    Rest :20 ·     High Swings :60 ·    Upright Rows (Elbows at sides) :20 ·    ½ Pushup Planche :20 ·    Rest :20 2X ·    High Pulls :60 ·    Pushups Superset (Close & Wide) :20 ·    Upright Rows (Elbows Wide) :20 ·    Rest :20 ·    Dumbbell Flips :60 ·    Side Step Planche :20 ·    Lunges :20 ·    Rest :20