1 Dec Advanced Core (Obj: Strength Endurance)

Planche 3 Minutes
Wall Slides

Superset:
Lunge – Round the world (frwd,diag, side, back diag, back L/R)
Pushups

KB Enduro Complex 20 min
• Swings 10 l/r
• Circle Cleans 10 X l/r
• Figure 8 & Catch 10 X l/r
• Snatch & Windmill 10 l/r

Figure 4 Traverse

1 Dec Core Conditioning (Obj: Strength Endurance)

Spartan Run
Stairs (skip step run) 35# / 20# 6x
Pushups 50
Abs of Choice 50
Pullups 5-10
Stairs (skip step run) 35# /20# 6x
Pushups 40
Abs of Choice 40
Pullups 4-8
Stairs (skip step run) 35# /20# 6x
Pushups 30
Abs of Choice 30
Pullups 3-6

(In class) Ball Work Supersets: Bridging, Back Extensions, Pushups, Planche