3 Jan Advanced Core (Obj: Strength & Power)

Planche Progressions 1 min total
Lever 1 min total


5X
Muscle ups 3- 5
Double KB Front Squat 5 (heavy)
1 min rest

5X
Dragon Flag Or Straight Leg Raises (Slow up & down) 5
Planche Pushups (one leg on ball) 5

DBL KB Swings (Heavy) 10
Hangboard 10 sec
1 minute rest

3 Jan Conditioning Core (Obj: Strength & Power)

Lateral Hip Dips 20 l/r

5X
Pull ups 5 sec negatives 5
Tiger or Handstand Pushups 5
Turkish Situp 5 l/r
(4 sec return to ground
Airborne squats 5