WEEK ONE

WARM-UP MOBILITY

• Run 200m/Row 250m; 10 inchworms; 10 push-ups; 10 air squats; 10 burpees
• 15 PVC pipe pass throughs
• 20 sec x 3 box shoulder stretch
• 20 sec x 3 pike hold
• 20 sec x 3 seal stretch
• 20 sec x 3 tabletop stretch

VIDEO TIME

SKILL WORK

HOLLOW HOLD PROGRESSION

• Dead bug - hands pointing up to ceiling, knees stacked over hips, legs bent; push lower back into floor & stretch arms to ceiling, lifting head and shoulders off floor
• Work on stretch legs out and arms back while keeping low back flat

Dead bug

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

CHIN HANG

• Pull chin above bar
• Keep elbows tucked in by ribs
• Pull ribs down to round upper back
• Lift toes slightly in front
• If unable to perform pull-up, use peg wall and move pegs higher as you improve

GYMNASTICS WOD

• 5 hollow/arch broad jumps
• 10 second chin hang
• 20 hollow body pushups
• 30 arch ups w/PVC
• 40 second hollow body hold
• As many rounds FOR QUALITY