(Mobility/Gymnastics Skill/Medium Metcon) - Bring-a-friend

Movement Prep: (5 Min)
4 Min Rotating Plank

Warm-up: (10 Min)
Locomotion

Fun: (10 Min)
Hooverball

Skill: (10 Min)
Hollow Position review
2 Rounds of Tabata Hollow Body Tension Drills

  • Knees-to-Elbows Tuck Drill - hold tuck position while partner tries to press down on athletes feet to challenge core strength.
  • Hollow Lift Drill - hold hollow body while partner tries to lift up on the feet rocking the athlete's body like a rocking chair

Partner 1 completes two rounds, then Partner 2 can go.

Workout: (20 Min - 5 Min Set/Warm Up, 15 Min WORK)
15 Min AMRAP
5 Candlesticks
7 Burpee Box Jumps (24/20)
9 Ring Rows

Scaling:
Tuck Rocks for Candlesticks & low box