Good Scapula Extension and hollow

Warm-up

15-10-5

• Air squats – Watch video for proper form 
• Scapula Push Ups  –WatchVideo 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

Complete 10 Rounds of the following for time, set clock and note time to complete.

• 20 second hollow body static holds
• 8 regular push-Ups – Keep elbows back, use knees if necessary

record time to comments in blog