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:

“It’s only 2”

Complete as many reps as possible in 12 minutes of:

2 Thrusters (95/63)*

2 Bar-over Burpees**

2 Double Unders**

 

For Score

*Each round add (20/10#)

**Each round increase reps by 2

 

Flexibility:

20 Sit-ups to Straddle

Right Side Straddle – 1:30

Left Side Straddle – 1:30

Middle Straddle – 1:30

 

 

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