31 December Core Conditioning (Obj: Work Endurance)

Planche                                3 min

Warmup

Bent Arm Traverse 4x

2X

2 Min Exercise / 1 min active rest

·          Deck squat & press / Forward lunge

·          JB’s  / Diagonal Lunge

·          Dbl KB Push Presses / Cossack Lunge

·          Lateral Box Jumps / Reverse Lunge

Cool Down

31 December Advanced Core (Obj: Work Endurance)

Warmup

Weighted pull-ups (light weight)

2 X 10

2X

2 Min Exercise / 1 min active rest

·          Snatch / Airsquats

·          Grasshoppers / Wallsit

·          Bridgepress / Dbl Stair Hop

·          Juggle Row / Tripod Overhead Reach

·          Weighted Pullup 10