9 November Advanced Core (Obj: RoM Strength)

Warm up well

Muscleup Ladder 5 -1

4X

·          KB Deep Squat :15

·          KB Pull Over Crunch :30

·          KB Clean  :15 l/r

·          KB Pull Over  :30

·          Bent Over Row :30

·          KB Combat Figure 8: 30

·          Hip Snap :30

·          Big Wheel : 30

·          Rest :60

Switch Grip Ladder  3 – 1

Cool down / stretch