THURSDAY 7/2

STRETCHING/ WARM UP

  • 2X30s SEAL POSE + 10 WEIGHTED ER PRESS 5/2.5 LBS + 30s WALL CALF STRETCH/SIDE

CORE WORK

  • A) 4X10 DB WEIGHTED SIDE PLANK CRUNCHES/SIDE (REST 1 MIN)

  • B) 4X10 STRICT CANDLESTICK LEG RAISES (REST 1 MIN)

CONDITIONING

FOR TIME

  • DB STOH 35/25 LBS

    20-16-12-8-4 REPS

  • DOUBLE UNDERS

    50-40-30-20-10 REPS

  • JUMPING PULL UPS

    10-8-6-4-2 REPS

peter nguyen