Monday

Warm-up

Core Circuit: Each station is 1:oo 

 1. dynamic weighted twist against wall Left side 2. dynamic weighted twists against wall Right side  3.Plank front 4. Plank right side 5. Plank left side. 6. Hanging bent knee leg raise (elbow supported) 7.  Hanging straight leg raise grip from rings  8. Sit up throws against wall with 20lb ball

Hang Clean 4-4-4-4-4-4-4-4-4

Dead Lift     4-4-4-4-4-4-4-4-4

Db Military Preass 10-10-10-10-10-10

Stretch