Straight Arm Plank Hold x 1:00
Elevated Plank w/ Hip Taps x 20r
Reverse Plank :30
Contra-lateral Superman x 15r e/s
Scorpion stretch x 10 e/s
Passive Hang x :20s
Then..,
Complete 4-5 Sets
10 Hang Power Snatches
rest :15
20 Russian Twist 1/1
rest :15
5 Box Jump Over
rest :15
Row 18/15 Cal Row (Increase pace each round)
Rest :90sec
Then..,
12min. to finish…
100 One Arm Devil Press 50/35lb. DB
Only need 1 DB in your hand. Do your burpee with the 1 DB still in your hand, pop up, drive the DB in your hips, and snatch it overhead. Like a regular Devil Press, but it’s with 1 DB.
Then…
4 x 12. Barbell Reverse Curls
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