6 June Core Class (Obj: HIIT Endurance)

Agility: (Do all of A, then B then C)
A) Side to Side Ankle Hops 2 X 15
B) Standing Jump and Reach 2 X 15
C) Front Cone Hops 


Pullup Pyramid 1-5-1

Spartan Run: Sprint to top

Run Stairs  KB/DB        M 55  w 35           4x (If outside - run 400m)

KB Swings                                                  50 (if outside 100 squats)

Pushups                                                      100

Abs of Choice                                             100

Run Stairs   KB/DB                                     6x (outside - run 600m)

KB Swings                                                  75  (outside - 75 squats)

Pushups                                                      75

Abs of Choice                                             75

Run Stairs        KB/DB                                8x (outside - 800m)

KB Swings                                                  50  (outside - 50 squats)

Pushups                                                      50

Abs of Choice                                                50

 

3 June Cor Class (Obj: HIIT Gut check)

The Perfect 7 1) Set One Pull Ups   15 L-Sit Push Ups   20 Crunches – Full Ext. 25 One Leg Squats 15 (Each leg) 2) Set Two Chin Ups Wide Grip 15 Push Ups One Arm 10 (each arm) Russian Twists  25 l/r Squats 30  (M 55/ W 35) 3) Set Three Pull Ups Closed Grip 15 Push Ups Clapping 20 Rockers 25 Lunges 30 l/r 4) Set Four Commando Pullups 8 l/r Push Ups Circle 10 (each arm) Side Dips 25 (each side) Squat Jumps 30

5) Set Five Chin Ups Closed Grip 15 L-Sit Push Ups Hindu10 Hip Raises 25 Burpees 30 6) Set Six Pull Ups Wide Grip 15 L-Sit Push Ups Diamond 20 Wipers (floor) 25 (both ways) Prisoner Squats 30 7) Set Seven Chin ups 15 L-Sit Push Ups Wide 20 Back Extension 25 Air Squats 30