12.30.2015

Warm Up

2 Rounds of:

  • Row 60 seconds
  • Hollow to Arch Rolls x 10
  • Dislocate x 10
  • T Push Up x 10

hollow arch rolls

Workout of the Day

A. 4 Sets

  • A1: CGBP x 3-4 @ 20X1 – Rest 60 seconds
  • A2: Hollow Tuck to Extension x 30 seconds – Rest 60 seconds

Hollow Body Tucks

B. 3 Sets

  • B1: Weighted Chin Up x 3-4 @ 21X1 – Rest 60 seconds
  • B2: Flutter Kicks x 45 seconds – Rest 60 seconds

C. Complete rounds of 21, 15 and 9 reps for time of:

  • STO (95/65)
  • Pull Up (COVP)
  • Row or Bike Cals

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