29 Jan Core Class (Obj: Strength & Conditioning)

Integral Strength

3x

·          Superset 1: Pike Press :30

·          Superset 1: Push Ups :30

·          Superset 2: Hollow Body Hold :30

·          Superset 2: Bridge Press-Ups :30

3X

KB Snatch :60

Rest 60

20 min cardio

·          SB Stairs

o    Top of stairs: Alternate pushups and SB military press 10

o    Bottom of stairs 10 SB Rows

27 Jan Core Class (Obj: Strength & Conditioning)

Integral Strength

3X

·          Broad Jumps 3

·          Airborne Squats :30  AMAP

·          Chinups :30  AMAP no let go

·          L-Sit :30

·           

3X

KB Swing :60

Rest :60

20 minutes Partner (1 on/1 rest in Bearcrawl position)

·          SB Shouldering Squats 10 (5L/5R)

·          Pleasant Spanish 10

·          Lateral Box Jump Over 10 L/R

25 Jan Core Class (Obj: Integral Strength)

Integral Strength  3x  Broad Jumps 3  Airborne Squats (3/4 Squat, No hold) :20  Pushups: (Full Push-up) :20  Bridge: (Full Bridge Press) :20  Chin-Ups (Full ) :20  Pike Press: (Full Tiger Press) :20  L-Sit: (Single Leg Extended hold) :20  Hollow Body (Face Up, Side L/R, Down) :20 each  20 min -Partner: (A works while B rests)  SB Overhead Stairs Grapevines (2X)  Burpee Pullups 10  SB Shouldering10L/R