12 Nov Core Conditioning (Obj: Strength& Power)

Warm up well

Pullup Ladders: 1-5-1

5x

Kb Thrusters (8)

Bent over rows Rows (8 l/r)

5X

Hop up stairs (two footed hops) w/ weight. 25#W/ 35# M

Weighted Lunges   (8  L & R)

Straight Leg Raise      5-8

5X

Leg Throws             :30

Clapping Pushups  5- 10

Cool down / stretch