20 Nov Core Class (Obj: Strength & Conditioning)

P2P Protocol Session #11

For each lift: For beginning weight of each session add 5-20lbs to previous starting weight. All lifts are two sets x five reps. Second set should be 90% of the weight of the first. Lifts:

Deadlift

Weighted Pullup

Standing Dumbbell Military Press

4X

·          KB OH Cossack Lunges 10 L/R

·          Guard Pushup 20

·          Sit Throughs 20

·          Deck Squat – 2 Hand Press 20

·          Combat Cleans (alt L & R) 10 L/R

·          Tripod Overhead Twist 10 L/R