Movement Prep:

  • Scap series

Warm Up:

  • Locomotive warm up

Skill:

Hollow body position

4 rounds: 

  • 45 seconds hollow body hold (tuck, straddle, or open) 
  • 15 seconds rest
  • 45 seconds scap push up
  • 15 seconds rest

Workout:

20 Min AMRAP

  • 5 Strict Handstand Push-ups
  • 10 Pistols (Alternating)
  • 5 Strict Pull-ups
  • 10 Weighted Sit-ups (16/10)

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