30 April Advanced Class (Obj: Low Body Endurance & Core))

A

Step-ups w/pack  125 L/R

B

10X

Walking lunge w/SB  10L/R (M60#/W40#)

KB swings :75 sec

SLR 5

Tarzan Pullups 3-5 L/R (to shoulder)

C

4X

Hip Raises 10

4pt Planche  :40 sec

KB Slasher 5X L/R (M35#/W25#)

Back Extensions 10

April 30 Conditioning Class (Obj: Strength Endurance)

Warm up

A 5X

Manmakers   10 

Pullups 5-10

B 5X

Stair Runs 45#/35#  2x

Pushups  20

Elbow to Knee Plank 20 L/R

28 April Advanced Class (Obj: Strength)

4X

Squats 20

Reach Through 15

Pushups 10

Pullups 5

Instep Stretch

6X*

Walking DB Lunges 5 L/R

DB Mil Press 5

Foam Roll back

5X

KB Swings 100

Rest  2min

4X

15/15/15 Low back complex

15/15 low back lunge

15/15 Kneeling Founder

Back Extensions 10

Situps with Pack 10

*Increase load each set until 5X is hard