WEEK TWO

WARM-UP/MOBILITY

• Run 200m/Row 250m
• 10 inchworms to hollow (rounded upper back, hips tight)
• 10 push-ups to hollow
• 10 air squats
• 10 burpees 😍😍😍

MOBILITY CONTINUED

• 15 PVC passthroughs
• 3 x 20 sec box shoulder stretch
• 3 x 20 sec pike hold
• 3 x 20 sec seal stretch
• 3 x 20 sec tabletop stretch
• 3 x 20 sec thoracic spine barbell stretch *NEW*

SKILL WORK

STATIC/ACTIVE SHAPING

• Hollow arch roll down mat
• Arch rocks/hollow rocks
• Arch to hollow med ball throws

BAR WORK

• Hollow hold on low bar
• Lat pull holds
• Arch-to-hollow (kip swing) with partner