31 August Combined Core (Obj: Fullbody - isometric emphasis)

Warm up

(Do all A then all B then C)

A  5X

·          Pushups 5 sec hold        Near failure

·          Squat 5 sec hold             Near Failure

·          Kettlebell swings            20

·          Rest :60

B 5X

·          3 pt plank  :30 l/r

·          Frenchies    2-3

·          Sprawls    20

·          Rest :60

C 2X

·          Russian Twist & Press 20 l/r

·          Overhead Tripod Reach  20  l/r

·          Box Jump   50

Rest :60

29 Aug Combined Core (Obj: Deep Strength& Body Control)

Warm up Well (shoulders in particular)

2X

Pull up to Archer – High Rings     10 l/r

Up & Over to L-Sit – High Rings    10
KB swings   25

Rest 2 min

2X

Windshield Wipers  - High Rings  10 l/r

Dips to L-Sit                                      10

Sprawls   25

Rest 2 min

2X

Pistols (w assist if needed)    10 l/r

3-Pt SLR                                     10 l/r

Thrusters            25

Rest 2min