30 Oct Core Class (Obj: Strength & Endurance)

Deadlift

o    60% of 1RM X5 (plus 5-10#s)

o    90% of previous weight X5

Weighted Pullup

·          Same as above

Standing DB Military Press

·          Same as above.

20 min: Partners: (A works while B rests.)

·  KB Snatch 5 L/R

·  SB Decksquat to OH Press 5

·  SB Baby Toss 10

16 Oct Core Class (Obj: Agility & Strength)

Transitions 5x each

Bear to Bear

Bear to Monkey

Bear to Frogger

Frogger to Frogger

Frogger to Monkey

Bear to Frogger to Monkey

Free flow 10 min

3X

Crucifix Pushup 20

Dbl KB Bridge Press 10

Sandbag Pullovers 20

3X

Hvy Windmill 10

Icecream makers 10

3X

Squat to knee touch 20

Dbl KB sumo deadlift 20

Full Ext & Compression Situps 20

Tabata

High Pulls (alternate sets)