7 November Core Conditioning (Obj: Strength & Power)

Warm up well

Pullup Ladders: 1-5-1

5x

Kb Thrusters (8)

Bent over rows Rows (8 l/r)

5X

Hop up stairs (two footed hops) w/ weight. 25#W/ 35# M

Weighted Lunges   (8  L & R)

Straight Leg Raise      5-8

5X

Leg Throws             :30

Clapping Pushups  5- 10

Cool down / stretch

7 Nov Advanced Core (Obj: Work Endurance)

Muscleup Ladder 5 -1

5X

·          KB SOTS Press :15 l/r

·          KB Pull Over Shotput :30

·          KB Clean rear Lunge  :15 l/r

·          KB Full Ext. Crunch  :30

·          Split Stance Row :30*

·          Visor Thread :15 l/r

·          Sandbag Snatch &  Slam :30

·          AxeSwing : 30

·          Rest :60

Switch Grip Ladder  3 – 1

Cool down / stretch