10 December Advanced Core (Obj: Overall Endurance)

Warm up well

Pulls: (:60 rest after each set)

·          15  Pullups

·          20 Chinups

·          15  Pullups

Tabatas (:20 move/ :10 rest)  X 8

·          Front Lunge Jump

·          1 KB Snatch *

·          Lawnmowers *

·          Bridge Press *

·          Alt Swings

Cool down/ stretch

7 December Core Conditioning (Obj: Endurance)

Warm up well

3 X :    Set A 25,   Set B 20,      Set  C 15

Pushups                                          25,20,15

Squat jumps                                  25,20,15

Tiger Push                                      25,20,15

Russian twists w/ 35#/ 25#        25,20,15

Diamond Pushups                        25,20,15

Lunges   l/r                                     25,20,15

Pullups                                           25,20,15                  

Reach throughs                            25,20,15

Chin up                                          25,20,15

Lateral Hip Dips (l/r)                   25,20,15