Offset Rotational Thruster- 10x each side
Plank Row- 10x each side
equipment- 1 mid-weight dumbbell
Offset Rotational Thruster- Hold the dumbbell in your right hand, racked at your right shoulder. Squat down. As you drive up, rotate slightly and press the dumbbell up overhead. Keep your core engaged and stack the dumbbell directly over your right shoulder. Lower with control and repeat.
Plank Row-Drop down into a tall plank position with with dumbbell positioned under your right hand. Stabilize and row. Drive the right elbow up, bringing the dumbbell towards the side of your ribs. Lower with control. Aim to maintain the integrity of your plank through the entire set. Keep your hips square and breath.