Sunday September 9, 2018 - It's Core Related

M1)

Core Complex

6 Sets:

Option A:

20 Hollow Rock

10 GHD Sit up

Max Effort Ring Support Hold

Option B:

12 Hollow Rock

12 Straight Leg Sit up

Max Effort Bent Knee Hang

Option C:

:30 Hollow Hold

12 Striaght Leg Sit up

Max Effort Bent Knee Hang

M2)

Turkish Get Up

50 Turkish Get up For time

Alternate hands every rep

Every 10 Reps 200m Run - Suggested TC 20:00

Suggested weight; 35-50/20-35 but stay consistent

Extra Credit: "Body Armor"

4 Sets:

10 GHD Back Extension

10 DB Lateral Raise

10 Ring Face Pull