9 July Combined Core (Obj: Lower Body Explosive Power)

½ Mile Slow Run (warm up)

Planche 5 min

Mobility drills

15 Pullups

4X

High knees 50 m

Grapevines L 25 m

Grapevines R 25m

Traveling Side Squats L  25m

Traveling Side Squats R  25m

Hurdles (alternate) 50

15 pullups

8X

Standing Broad Jump  4

10 Pushups

:30 rest

15 pullups

5X

Squat and Lateral Jump L/R  3

10 Pushups

:30 Rest

15 pullups

2 July Combined Core Class (Obj: Work Capacity)

Planche Progressions        1 min total

Lever                                      1 min total

8X

Pistols or Airborne Squats   4  l/r

Weighted Dips (hvy)             4

Windshield Wipers               4

Burpees    50