Ducks In a Row
Weekend Warrior
Ducks In a Row
Cash In
1A. Pallof press
2-3 x 8-10 RL
1B. Single leg isometric bridge with single leg lowering
2-3 x 6-10 RL
Rest 30-60 seconds
10-15 minutes AMRAP
2A. Sumo deadlift
10
2B. Sumo bent over row
8
2C. Side lunge to single arm upright row
6 RL
2D. Pushups
4
Rest as needed
Cash Out
3. Hanging knee or leg raises
2-3 x 8-10
Rest 30-60 seconds