Wednesday March 21st, 2018


Plank variations

1. Birddog Plank 2x45s

2. Plank Plate Drag 2x45s

3. Side plank w/ bottom leg lift/kick 2x45s


1. KB Bottom’s up press 3sx6r

2. Hvy KB Push Press 3sx5r

3. KB Side Lunges 3sx6r/side

Please go to this website to view all the exercises that we will be doing throughout the next month.


Stations x3Rounds

45s Work/15s Rest/transition

-BB Rollouts

Rowing Machine

-Wall Balls

MB Slams

Flutter Kicks

OH Weighted Alternating Lunges

DB Bicep Curl to Press



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