Warm-up

Complete 2 rounds

• 10 – Scapula Push-ups
• hollow body holds (30 secs)
• row 250m

EMOM-6 (6 minute every min on the minute) 

• Wall-ball
• row calories
• burpees (knee push-ups for Liz)

Skills & Drills 

Drill 

• maintain hollow from static to dynamic
  • vertical hollow hold
  • vertical hollow slow walk on toes
  • vertical hollow hopping

Skill – strict pull-up 

• coaches spot athletes (no bands, no boxes)
• dead hang from bar
• active shoulders
• maintain hollow body
• pull-attempt

Pull as many as possible with good form

Finish with 5-10 strict hollow ring rows

AMRAP – 7 

• 5 – Dumbbell press
• 10 – Sit-ups
• 15 – air squats

7am – RESULTS 

8:45am – RESULTS