15 January Advanced Class (Obj: Endurance)

3X

·          Elevated Split Squat* 8L/R (3 sec neg – power up)

·          Rest :90

·          4pt planche (hands) :90

·          Rest :90

·          Backward Bear Crawl/SB Drag 50ft. 40#/20#

·          Rest :90

12 Min Cardio

·          9X DB Pushpress (60-65% 1RM)

·          15X KB Swing 55/35

·          30 X Low Box Jumps

As many sets as possible

Bonus Round (as time allows)

3X

·          Grapevine – stairs 6

·          Rest 2min

·          SB Stairs 4

·          Rest 2min

*Rear foor should be elevated -resting on a bench. Weight goal should be 1/3 bodyweight.