Warm Up
400m run or two sets of 50 single unders. (Rosa omit the run or jump)
complete 2 rds not for time
- 10 air squats
- 10 Bird Dogs – demo
- 10 (5 each side) Elbow or Forearm to Instep w/ rotation – demo
- 20 mountain climbers – go slow to medium pace, it’s just the warm up- demo
Skill / Strength
– spend 5 mins on Hollow body progressions –demo of progressions
– 5 x 1 – take 5 attempts and hold hollow position (no rocking) for 20 seconds.
– Note your progressions, tuck, 1 leg, 2 legs, arms extended
Metabolic Conditioning
AMRAP-10
(as many rounds as possible in 10 mins)
Everyday Fitness & Movement 
AMRAP 10 – 8 rounds; 15# db for goblet squats; Hollow body: did tuck, one leg, two legs, arms extended. That is all.
7 rounds. Didn’t have weight for goblet squat, so I did air squats with a 3 second hold at the bottom.
Hollow Body rocks suck! tucked, one leg, two legs, arms extended… I can’t even hold the full thing for 5 seconds