12 May Advanced Class (Obj: Unloading - strength & core)

3X

Squats 20

Situps 15

Piushups 10

Chest High Pullups 5

Instep Stretch

4X (increase weight each set)

Front Squat 5X

DB Bridging Floor Press 8X

Diagonal Stretch

4X

Goblet Squat 10 (plates – M45#/W35#)

KB Swing :75

Round the world core exercises

9 May Advanced Class (Obj: Embracing the suck)

A

SB Getups 50L/R M60#/W40#

B 6X

SB Backsquat  10  M60#/W40# 

Burpees 10

KB Swing :30

C

Stairs 10 min pack plus 20#KB

D  6X

Burpees (w pack) 5

Suicide (no pack) 10

Hanging sideups 3 L/R

E

Stairs 15 min pack

7 May Advanced Class (Obj: Strength Endurance)

A

Step ups w/ pack  (low box/bench) 125 L/R

B   6X

Back squat M 95# / W65#  10

Shuttle Runs      8 laps (or 400 m run)

Rest :30

C 5X w pack

Manmakers 5

Stairs 3 laps (or 50 steps ups)

Rest :30

D 4X w pack

SB Backsquat M60#/W40#

Touch/Jump/Touch – laterals 5 L/R

Pushups 10

E 2X

Straight Leg Raise 10

Side Bridge :30 L/R

Kneeling Halfmoon 5XL/R M45#/W25#

Back Extensions 10