For time:

12 DB core complexes R +L 15/20 ea.
200 m run
9 DB core complexes R+L 15/20 ea.
200 m run
6 DB core complexes R+L 15/20 ea.
200 m run
3 DB core complexes R+L 15/20 ea. 
200 m run
3 DB core complexes R+L 15/20 ea. 
200 m run
6 DB core complexes R+L 15/20 ea. 
200 m run
9 DB core complexes R+L 15/20 ea. 
200 m run
12 DB core complexes R+L 15/20 ea. 
200 m run

Post time to comments.

Daily Extras -

Replace the first part of the complex (the ground to OH) of the DB core complex with the burpee ground to OH version. HERE is a demo. Do the unilateral hang clean and shoulder to OH as normal. 

Workout Notes: 

  • Note: Candice is demo'ing 3 DB Core Complexes in the video. For clarification ONE DB complex is: 
    • 1 unilateral ground to OH R+L
      1 unilateral hang clean R+L
      1 unilateral shoulder to OH R+L
       
  • It's a core thing! 
     
  • This whole week has been a core week. 
     
  • Unilateral moves are excellent for pre-hab and shaping.
     
  • Candice was a sweaty mess after testing. Please let us know how it left you. 
     
  • IF you want more out of this workout, don't jog the run. 
     
  • A DB complex is only complete if you've worked on both sides (L+R).
     
  • Special thanks to Candice B. for this unique new core workout. 
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The ladies at Animal House Fitness (GPP Durham, CA) doin' time! If you are in the Durham, California area, be sure to look up LeeAnn and Jonathan. Quality peeps! 

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