5 November Core Conditioning (Obj: Power)

Warm up well

6X

Leg Throws  :30

Clapping Pushups*  5 - 8

Rest :60

5X

Jumping Weighted Lunges (med weight)   5l/r

Chest High pull-ups**       5X

5X

Thrusters (heavy)   5

Russian Twist (med weight) 10 l/r

*Alt.Exercise: (harder) KB Alternating Plyos – (Right hand on kb, left on ground. Explode up and to the right. While in air – switch hands to land with left on KB and right on ground. Back & forth is 1 rep.)

**Alt. Exercise:  (easier) Horizontal Pulls – explode up.