21 October Core Class (General Conditioning)

Warm up well

3X BW

·          Pullups   - max

·          Situps - :60

·          Pushups    Max

No Rest

2X

·          SB Stairs 5 min

·          SB Push Press 30x

·          Lateral Planche :60L/R (BW)

2X

·          SB Grapevines  - 5 min

·          Burpees 20

·          SB Squats 25

·          SB Rows 30

19 Oct Core Class (Obj: Agilty and Strength)

Transitions 5x each

Bear to Bear

Bear to Monkey

Bear to Frogger

Frogger to Frogger

Frogger to Monkey

Bear to Frogger to Monkey

Free flow 10 min

15 pullups before each circuit

A 3X

·          Dbl KB Row 10

·          Pistol Grip Bridge Press 10L/R

·          1leg Deadlift 10L/R

B 3X

·          SB 360 10L/R

·          Squat Curl 20

·          Farmers Walk Stairs 2X

C 4X

·          (Bar)L-Sits :30

·          OH KB Sidehandle hold stairs 1L/R