26 Mar Advanced Core (Obj: Brute Endurance)

Warmp up

2X Straight up set

Assisted Airborne Squats                     10

Pullups                                                    10

Pushups                                                  20

2X  Midreturn* set :05 holds

Assisted Airborne Squats                  10

Pullups                                                  10

Pushups                                                20   

2X  Slow Set :10 sec

Assisted Airborne Squat                        10

Pullups                                                  10

Pushups                                                20  

*Midreturns begin with a full push or pull. On the return to the starting position, stop & hold at the halfway point for x time. Fully push or pull a second time and then return to starting position. Example in  a pullup: Pull all the way up, return down halfway & hold for 5 sec. pull back up and return down.