30 November Advanced Core (Obj: Endurance & Agility)

Warm Up

Pulls: (:60 rest after each set)
• 15 Pullups
• 20 Chinups
• 15 Pullups
• 10 Chinups
• 5 Pullups

Tabatas: :20 exercise/:10 rest X8
• High Lateral Jumps
• Springing Tripod
• Scorpion Strike
• Bear Squat Press
• Tiger Pushups
• Anchored Bridge
Cool Down

30 November Core Conditioning (Obj: Endurance & Agility)

Warm Up

Pulls: (:60 rest after each set)
• 10 Commando
• 10 Pullups
• 10 Chinups

Tabatas: :20 exercise/:10 rest X8

• KB Lunge Twist
• Swinging Tripod
• Scorpion Pushup
• Bear Pushup
• Rocca Squat
• Diagnal Bridge

Cool down