13 December Advanced Class (Obj: Work Capacity/Puke Resistance)

Warm Up

5X

Back Squat  8reps

(add load until you reach a max 80)

4X (5min set)

·          Max Pullups

·          SB Stair Run 8X (55#/35#)

·          Max Burpees (finish 5 min set)

Rest 5 min

11 December 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