Part 1; 3 rounds
5 Push-ups
10/side - plank like this: http://youtu.be/4BBfR6_kRHQ
15 Squats
10 Back extensions
Part 2; 7 Rounds
Farmer Carry -length of double bay with 45lbs/side and back
10 Pull ups
Farmer Carry -only weight one side. Same as above. Switch sides each round.
10 Burpees
Core.
Low Plank -60 seconds
Oblique Plank -60 seconds/side
High Plank with Tuck x 10-15/side (from high plank drive knee to chest, requires whole core contraction for stabilization
Hanging Single Leg Raise x 10-15/side (from hanging position, bring one leg up to 90 degrees, slow, and in control)
TRX Pendulum x 10/side
Hanging Abs x 20
Low Plank -60 seconds
Oblique Plank -60 seconds/side
High Plank with Tuck x 10-15/side (from high plank drive knee to chest, requires whole core contraction for stabilization
Hanging Single Leg Raise x 10-15/side (from hanging position, bring one leg up to 90 degrees, slow, and in control)
TRX Pendulum x 10/side
Hanging Abs x 20
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