30 May Combined Core Class (Obj: Work Capacity)

Pullups: Ladder 1-10-1

6 Rounds.

- Wall Sit / Plate raises (30 sec)

- Dbl KB Alternating Bridge Press  (30 sec)

- Windmill (30 sec)

- Incline Row (30 sec)

- Lunge Twist Press (30 sec – L one round, R the next)

- Push Press (30 sec)

- Rest 1 minute

28 May Conditioning Class (Obj: Pulling Endurance)

Warm up

6X

Pullups  w/ 5 sec negative         5 

KB Alt Floor Press                        8 l/r

No rest

5X

Airborne Squats  (bench)           5           

Pullovers                                       10

No rest

4X

H-Pulls  w/ 5 sec negative        5

Dips                                              10

No rest

3X

Burpees                           15

Rest :60

Cool Down