Warm Up

First Complete

Complete 3 rounds of the following – Keep Pelvis up, abs, Glutes and body fully activated

• hollow body static holds (30 secs ) – Note time if less than 30 secs that you can hold a good form hollow body position.  Choose the position where you can maintain a strong hollow- Full Tuck is ok. (post to blog) – Watch video for Hollow Body progression for proper form
• Arch position – Static hold for 30 secs – Watch video 

Record hollow body static position and arch times along with workout results

Warm-up 

12-9-6  – Complete the following – slow and controlled – DO NOT GO FAST – take your time through the movements

• Burpees – Watch video for proper form – Liz  MOD – Knee Push-ups 
• Walking Lunges – Watch Video for proper form 
• Bid Dogs – Slow and controlled Hold for 3-5 secs at top of each repetition  – no rolling – maintain strong mid-line  –Watch Video for proper form

Workout

AMRAP-10 – Set clock for 10 minutes – Complete as many rounds as possible of these movements in 10 mins. 

Post results to blog when complete.

• 15 Air squats  – Video for proper form
• 30 flutter kicks  – Video for proper form (maintain strong hollow body in flutter kicks) – Yup that makes them more awesome! 🙂

That’s all!  Post number of rounds completed + partial reps.

Record hollow body static position and arch times along with workout results