20 November Advanced Class (Obj: Explosive Power)

Warm Up Well

Chest Hi Pullup Ladder (Touch Chest to Bar)

2-10-2 by 2’s

4X

·          Stair Sprint – with sandbag, double step 3x

·          Pleasant Spanish  10

3X

·          Handstand Pushups    W 5/ M 10

·          Burpee to 180 jump   10

2X

·          Alt 1-Arm pushups    3-5 L/R

·          Dumbbell snatch 5 L/R