09/14/26

Nuclear Core

Equipment: Slamball

Warm Up:

Shoulder mobility

Half-divebombers

Scorpions

3 min AMRAP:

10 Crunches

10 Sit ups

10 Windshield wipers

Workout:

2.5MOM x 3R:

20 Commando planks

10 x Jackknife + 2 Cross sit ups

Remaining time: Plank sawing

2.5MOM x 3R:

20 Side plank leg rainbows

10 Superhero ball rolls

Remaining time: Kneeling slamballs

2.5MOM x 3R:

10 Slow ball KTC

20 Leg rainbows

Remaining time: OH ball Sit ups