26 September Combined Core (Obj: All out alloutness)

Warm up well

Pullups 4sets  x 8reps (use weights if you need to)

A then B then repeat
A)

• KB Swings :60
• Shoulder Bridge : 30 
• Goblet Squat :30
• Mil Press R :30
• Mil Press L :30
• Rest :60

B) 

• Burpees :60 
• Crab Turnover Press :30
• Hack Squat :30
• Single Arm Bent Rows R :30
• Single Arm Bent Rows L :30
• Rest :60

C then D then repeat

C) 

• Sprawls :60
• KB Juggle Rows : 60
• Tripod Overhead Reach :30
• OH Lunge R :30
• OH Lunge L :30
• KB Swings :30
• Rest :60

D) 

• Sprawl to Roll :60
• 1 Leg KB Deadlift L  :30
• 1 Leg KB Deadlift R :30
• OH Squat L :30
• OH Squat R: 30
• Bridge Pullover to KB Pushup : 60
• Rest :60