5 Sept Combined Core (Obj: Strength Endurance)

Planche                                3 min

Spartan Run:     

Run Stairs (skip step)  55# /35#              8x 

Pushups                                                     100

Abs of Choice                                           100

Run Stairs (skip step)  55# /35#              8x 

Pushups                                                      75

Abs of Choice                                             75

Run Stairs (skip step)  55# /35#              8x 

Pushups                                                      50

Abs of Choice                                             50

3X – Bar work

Frenchies                               1-2

Hanging L-Sits    5 sec Left/center/middle

Sideups                                                    5-8

3 Sept Combined Core (Obj: Intensity Conditioning)

Warm Up

(To determine how hard you should be working for all exercises: On a scale from 1(easy) - to 10 (Hardest) you should be working in the 8 - 10 range. - But if it ever hurts more then a 3 on the same scale - back down a bit.)

6 Rounds.

- Front Lunge Curl (30 sec - switch legs)

- Bridge Double Overhead Press (30 sec)

- Saxon Side Bend (30 sec)

- Upright Row (30 sec)

- Standing Twist Press (30 sec - left one round, right the other)

- Swings (30 sec)

- Rest 1 minute

Pullups: 6 sets of 3 - 5.

(If you need assistance do 3- 5 sec negatives. If they are easy add weight)