4 Jan Conditioning Core (Obj: Strength)

Warm up well

5 X 5
Pullups (with weights if needed)

6x
• Front Lunge Curl :35
• Bridge Double Press :35
• Saxon Bend :35
• Standing Twist Press :35*
• Goblet Squats :35
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

2 Jan Advanced Core (Obj: Strength)

Warm up

Supersets:: 4 sec negative/ 1 sec movement)
A (5 X)
• Dbl Military Press 5
• Weighted Chinup 5
• :60 rest

B (5X)
• Dbl KB Front Squat 5
• Dbl KB Swing 5
• :60 rest

C (2X)
• Double Windmill 5
• :90 rest

Cool Down