13 July Combined Core (Obj: High Stress Strength)

Planche   Progressions                3 min

Lever                         1 min total

5X

KB Planche Pushups & Dips      5

(Do pushups on KB and in one motion swing to an L-sit and do dips)

Turkish Situps (4 sec down)      5 l/r

5X

KB Goblet Squat                              5

Dbl KB Pushpress       (Hvy)            5

Russian Twists    w/ KB             10

11 July Combined Core (Obj: Powerful Core)

Planche (5 minutes)

Lever (1 min )

5X

Floor L-Sits  (5 sec hold)                              5

Ring Pushups                                                10

5X

Cranks (rings)                                               1-3

Kettlebell Pullovers (hvy)                           8

5X

Bridge Lateral Twists     10 l/r

Sideups                                                     5 l/r

10 min X - fit