WEEK ONE

WARM-UP MOBILITY

• Run 400m/Row 400m
• 15 PVC pipe pass throughs
• 10 sec x 3 wall shoulder stretch
• 10 inchworms
• 10 push-ups
• 10 air squats
• 10 burpees

VIDEO TIME

SKILL WORK

HOLLOW HOLD PROGRESSION

• Hollow Boat - hands pointing up to ceiling, feet stacked over hips, legs straight; push lower back into floor & stretch arms to shins, lifting head and shoulders off floor
• Work on lowering legs out and down before stretching arms back while keeping low back flat to floor

ARCH HOLD

• Lay face down with arms extended overhead and legs straight
• Stretch arms and legs outward and simultaneously lift legs from the hip and arms from the ribs
• The space between ribs and hips should be the only part of your body touching the floor
• Glutes remain tight and arm stretch just behind the ears

TIMING ROCK

• Start with PVC pipe in with an overhand grip, shoulder width apart
• Raise PVC pipe overhead as if you are hanging straight under the bar
• Pull ribs down and round upper back (hollow) weight should move to heels
• Push shoulders forward and lift chest (arch) weight should move toward toes
• Return to hollow position
• Move bar down from overhead to eye level with straight arms (lat press down) weight in heels
• Pull bar quickly below chin (weight is in middle of foot)
• Push the bar away into the hollow shape; REPEAT

ON YOUR OWN WOD

• 5 hollow/arch timing rocks
• 10 banded strict pullups
• 20 hollow body pushups
• 30 arch ups w/PVC
• 40 second hollow body hold
• 3 ROUNDS FOR QUALITY