30 Jan Core Conditioning (Obj: Strength)

Warm up well

Pullups / Negatives 10

8X (Heavy)
Man Makers 3
Rest :60

5X (Heavy)
KB Sumo Toss & Squat 5
Rest :60

3X
Horizontal (or vertical) Pulls 5-10
Rest :60

Cool down/ stretch

30 Jan Advanced Core (Obj:Strength & Power)

Warm up well

Muscleup Ladder 5 -1

4X (all hvy)
• KB Jumping Squat 6
• KB Pull Over Crunch :30

4X (all hvy)
• KB Hanging Clean 6 l/r
• KB Juggle Rows 6

4X
• Sumo Toss & Squat 6
• Dbl Windmills 6 l/r