Connectivity

Flexibility
2×40′ Pike to Hollow Inch Worm, take it slow. DEMO VIDEO

Static Shaping
3×1:00 Hands and Feet Hollow Hold

 

 

 

 

 

 

 

 

Skills and Drills

3×3 Arch to Hollow Swing + Chest to Bar + Bar MU DEMO VIDEO

*If you do not have a C2B up or bar muscle up scale with the following:

1.) 3×3 Arch to Hollow Swing + Pull up + C2B

2.) 3×4 Arch to Hollow Swing + Pull up

3.) 3×4 Arch to hollow swing + Coach Assisted pull up negative

 

Conditioning

Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Push-Ups x Max Reps

Rest exactly 2 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps 70/60cm
10 Pull-Ups

Rest exactly 2 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Thrusters (42.5/30kg)

Rest exactly 2 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
15 Ab mat sit ups