02DEC2010

Focus: Core

Warmup:
3 Rounds (45-75-105) of:
5 SLDL
5 Ohead Squat
5 Good Morning
5 HSPU
10 GHD Situp

5 Rounds:
5 DL @ 265#
3 CTGU @ 55#/35#

5 Rounds:
5 Ohead Lunge @ 95# (ea)
10 Box Jump @ 42"

Thruster Breathing Ladders @ 65# Barbell
1-10
1-9
1-8
1-7
1-6
1-5
1-4
1-3
1-2
1
(220 total reps, took me 25 min)

Notes:
GHD Situp = Situp using a GHD bench.  If you don't have access to one do an unsupported situp.
CTGU = Combined Turkish Getup.  Heavier weight goes in normal hand (one held overhead).  Bottom hand carries lighter weight.
Breathing Ladder = 1 rep, 1 deep breath, 2 reps, 2 deep breaths, etc. until top number is reached.  Once a ladder is finished, start the next... this is done continuously.  Control breathing as much as possible during recovery.  The longer this takes you, the better.