16 December Advanced Class (Obj: High Intensity Endurance)

Warm Up

 Pulls: (:60 rest after each set)

·          15  Pullups

·          20 Chinups

·          15  Pullups

4X

Partners: (P1 Moves while P2 rests)

·          SB Stair Run 8x

·          Dbl KB PushPress 15  (M 55/W 35)

·      KB Swing  20 (M 55/ W 35)

No rest between sets

13 Dec Conditioning Class (Obj: Fullbody Strength & Endurance)

Warm up well

500’s

50 Prisoner Squats
50 Pushups
25 Box Jumps
25 Reach Throughs Crunches
50 Russian Twists (L&R = 1)
50 Step-ups (25 reps per side)
25 Pull-ups/Horizontal Pulls

50 Forward Lunges (25 reps per side)
50 Close-grip Pushups

25 Flutter Kicks (L&R =1)
25 Horizontal Pulls
50 Squats
25 Clapping/Plyo Pushups

Cool down