3 December Advanced Core (Obj: Pull Endurance & VO2)

Warm up well

Pulls: (:60 rest after each set)

·          16  Pullups

·          20 Chinups

·          16  Pullups

·          10 Chinups

·          8 Pullups

Tabatas (:20 move/ :10 rest)  X 8

·          Front Lunge

·          Plank Push Knee

·          Sit Thru Knee

·          Pushups

·          Spinal Rock Basic

·          Tripod Overhead

Cool down/ stretch