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 


2B. Sumo bent over row 


2C. Side lunge to single arm upright row 

 6 RL

2D. Pushups


Rest as needed

Cash Out

3. Hanging knee or leg raises 

 2-3 x 8-10

Rest 30-60 seconds