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
- 5 – Man Makers – demo (use manageable weight)
- Man Maker scale (do push ups on knees or do movement with no weights on hands)
- 50 – Single Unders
Everyday Fitness & Movement 
I did 400m and two sets of 50su’s… oops.
Hollow Body Progressions: Tuck, One Leg, Two Legs… Held one leg out for my hollow body holds.
6 rounds, no weight, reg pushups- was out at the track.
Did two sets of 50 SUs; Hollow Body Progressions: Tuck One Leg, Two Legs, Arms overhead; did that 3 times; 5+4; tried using 7.5#, but my left arm is sore, so switched to no weights; had a time remembering how to do this movement. It was not a pretty sight.