18 Dec Conditioning Core (Obj: Full body conditioning and just a darn good workout)

Warm up well

Reducing Sets (Do all A then B  then C) 

A   

Pushups                                          25,20,15

Squat jumps                                  25,20,15

Tiger Push                                      25,20,15

Rest :30

B  

Russian twists w/ 35#/ 25#        25,20,15

Diamond Pushups                        25,20,15

Lunges   l/r                                     25,20,15

Rest   :30

C  

Bent over Rows                            25,20,15                  

Reach throughs                            25,20,15

Lateral Hip Dips (l/r)                   25,20,15

Rest :30

16 December Conditioning Class (Obj: Fullbody Strength & Conditioning)

Warm up well

500’s

50 Prisoner Squats
50 Pushups
25 Box Jumps
25 Reach Throughs Crunches
50 Russian Twists (L&R = 1)
50 Step-ups (25 reps per side)
25 Pull-ups/Horizontal Pulls

50 Forward Lunges (25 reps per side)
50 Close-grip Pushups

25 Flutter Kicks (L&R =1)
25 Horizontal Pulls
50 Squats
25 Clapping/Plyo Pushups

Cool down