Day 16: Pyramid Core Party #3
January 1, 2023

Back to back exercises for sustained endurance and core bracing.
Complete movement according to rep specified or track your own rep goal.
Rest 3 min after pyramid before completing the Core Tri Set x 2 Rounds

Equipment: DBs
Warm-up x 3 rounds of:
• 5 walkouts
• 10 alternating curtsy lunge to high knee
• 20 band pull throughs

Pyramid Block
• 40 DB Split Stance Alt Bicep Curls/Alt Shoulder Press with switch legs
• 30/side DB Russian Twist
• 20/side DB Overhead Rev Lunge
• 10 DB Pushup/Renegade/Clean/Shoulder Press (power play)
• 20/side DB Overhead Rev Lunge
• 30/side DB Russian Twist
• 40 Split Stance Alt Bicep Curls/Alt Shoulder Press with switch legs

Core Tri Set x 2: Work 45 sec. / 15 sec rest
• DB Crush Press
• DB Get up sit ups
• Single Arm Plank Row (one arm renegade)
Stretch:
Focus on 3-5 breaths in each pose, per side • Knee Hug • Figure 4 • Side Body twist • Childs pose