6 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
• Standing Side Bend :35
• Standing Twist Press :35*
• Goblet Squats :35
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

4 Jan Advanced Core (Obj: Strength)

Warm up well

Supersets:: 4 sec negative/ 1 sec movement)
A (5 X)
• Dbl Bridge Press 5
• Weighted Pullup 5

B (5X)
• Dbl KB Front Squat 5
• Dbl KB Snatch 5

C (5X)
• Turkish Get Up 5 l/r
• :90 rest

Cool Down



Cool down/ stretch