02.19.2021

Warm Up
3 sets
200m row
front rack DB squat + single arm press x 5 reps Right side
front rack DB squat + single arm press x 5 reps Left side


Strength
3 sets
A. barbell hip thrusts x 10 reps-moderately heavy weight
B. bird dog rows x 8/side- heavy DB



WOD
"Discount Double Check"
AMRAP 14:00
10 single arm devil's press 50/35 35/20
10 single DB step ups 24/20"
10 TTB or sub hanging knee raises



Core Finisher
https://youtu.be/FPQijHrVmnw
Core Workout #9
3 sets of:
Tuck-Up x 10/15/20 reps
V-Up x 10/15/20 reps
Candlestick Raises x 10/15/20 reps
One Arm/One Leg Plank x 10/15/20 reps
Hand Plank Knee-To-Armpit x 10/15/20 reps
Low Push-Up Hold x max effortRest as needed