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