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