Plank to Roll Out

Plank w/ Circles

Plank on Ball w/ Knee Drives

Push Up To Jackknife / Pike

Wall Squats

High Plank Core Walk (hands on ball)

Over Shoulder to Sit Up

Grappler Series (Rolls, Knee/Arm Strikes, Spins)

Bridge to Ham Walk

1-Arm Shoulder Press into Wall (Kneeling or High Plank)

Plyo Chest Press (+1 feet elevated)

Crunch w/ Static Hip Bridge

Bear Crawl Pushes

Clean to Shoulder

Alt Reverse Lunge

Alt Knee to Stand

Off Set Lateral Lunge

Clean and Push


Front Squat to OH Press

Clean to Jump w Drop

Clean to OH Throw to Catch in the Hole