18 Nov Core Class (Obj: Strength & Conditioning)

P2P Protocol Session #10

For each lift: For beginning weight of each session add 5-20lbs to previous starting weight. All lifts are two sets x five reps. Second set should be 90% of the weight of the first. Lifts:

Deadlift

Weighted Pullup

Standing Dumbbell Military Press

12 min

KB Figure 8 & catch :60

Neck Bridge :30

KB Rocking Chairs :60

4pt planche :30

12 min cardio

·          SB Stairs 4X

·          SB Clean & Press 10