Weighted Squats and lunges, clean and press, push press, high pull, rows, squat press, bear crawls, frog jumps, push up burpees, surfer burpees and arc press squats in many different combos. With some core hovers to finish.
I used 10kg on the bar - could go 12kg next time. Used 3kg DB for plate will go 4kg next time for arcs and 5kg for presses.
Chased it with CXWorks and Oh My Core!!! Wow 30 mins of just core work certainly makes you work. Some plank work, hovers, standing work with a plate/DB and band work in standing and on the floor = phew!!! Front upper and lower abs, obliques, glutes and back were all hit today.
Just laughing this afternoon and I can feel my abs so I think I might know to it tomorrow lol.
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