23 Nov Core Class (Obj: Strength & Conditioning)

P2P Protocol Session #12

For each lift: For beginning weight of each session add 10-20lbs 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

20 min

KB’s and Ladders (All Down and Back)

·          Step & Swing

·          Side Step & Swing

·          Lateral Plyo Planches

·          Sidestep Goblet Squats

·          JB’s

·          KB Rabbit Hop

·          KB Lateral Hop

·          Guard Pushupss 

  -           Racked Lunges