19 December Advanced Core (Obj: Endurance & Agility)

Warm Up

 Pulls: (:60 rest after each set)

·          15  Pullups

·          20 Chinups

·          15  Pullups

·          10 Chinups

·          10 Pullups

Do full circuit 2X

A

·          Alt Swings    :30

·          Pistols :30 (left only)

·          Alt Swings :30

·          Pistols :30 (right only)

·          Goblet Squat :30

·          Rocking Chair :30

B

·          Overhead Swings :30

·          Hindu Pushups :30

·          Dead Clean :30 (reft only)

·          Swinging Planche :30

·          Dead Clean :30 (right only)

·          Snake Move :30

C

·          Alt Cleans :30

·          Clean & Pistol Press :30 (Left)

·          Goblet Squat – Curl & Press :30

·          Clean & Pistol Press :30 (Right)

·          Juggle Rows :30

·          Rocking Chair Get-Up :30