Nuclear Core

12/09/24

30 sec work each
Cat/cow
Hinge & t spine Rotations
Squat to knee raise

Warm Up:

30/30 sec work each
Bear steps
Bear Shoulder taps
Weighted Dead Bug
Bird Dog Band Pulls

Nuclear Core A.

40/40/20 3R
DB Upward WoodChops- R
DB Upward WoodChops-L
Palloff Press R
Palloff Press L
OH March
Farmers Walk
Renegade Rows

Nuclear Core B

30 sec each
V Up
Ball Sit up
Ball Butterfly Sit Up
All Around the worlds
45 sec rest

Nuclear C

 30-30-30
Mountain Climbers
Plank hold high
Plank hold low
30 Rest