Skill Work:

Practice 10 minutes on:

Hollow Body position holds

4 x 30 seconds on, 30 seconds off

Hollow Body rocks

4 x 10

High Plank Variations

– 1 arm up holds: 10 seconds each arm

– 1 arm, 1 leg opposite sides up: 10 seconds each variation

– 1 arm, 1 leg same side up: 10 seconds each variation

 

For Quality

 

Conditioning:

21-18-15-12-9-6-3 rep rounds of:

Double Unders

25m Sprint

Wall-Ball Shots (20/14) @ 10′

25m Sprint

GHD Sit-ups

 

For Time

 

Burpee Challenge:

Day 94

 

Flexibility:

Right side straddle – 1:00

Left side straddle – 1:00

Center straddle – 1:00

Butterfly – 1:00

Pike – 1:00

 

2 rounds for quality

 

 

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