12 November Advanced Core (Obj: Range of Motion Strength)

Warm up well

Ladders: Pull up Chin down 1 – 5, 1-5

4X

·          KB Squat side press :30

·          ¼ Getup :30

·          Rear Lunge Press  :15 l/r

·          Spinal Rock Press  :30

·          Split Stand Shotput :30

·          Low Rip Twist :30

·          Overhead Slam:30

·          Big Wheel : 30

·          High Rip :60

Cool down / stretch