Warm-Up:
- 6 big shoulder exercises
- 6 ps lateral lunge to cross behind
- 12 side to side bounds
- 8 ps wall hip openers ….stay long, feet on wall
- 12 side to side seated hip openers, knees flop side to side
- 6 ps arms reaching side to side in frog bridge position
Hollow rocks !!
Skill EMOM 12 minutes
rope and rope climbs oh ya
WOD – 2 mins work 1 min rest (x5)
15-20 Med ball throw (over the shoulder)
15-20 Weighted box step ups, shoulders carry or farmer carry position
Jump rope – AMRAP double under practice or Single skips
Hollow rock Challenge
levels beginners to advanced …… we will go though the levels and find the level that works for you 5 min of work
- hollow holds hands around knees
- hollow holds hands away from knees
- hollow holds single leg reaches
- hollow holds single leg reach with arms up to cieling
- hollow holds single leg reach with arms behind head
- Hollow rock holds with both legs out and arms behind head
- Hollow body rocks
- hollow rocks with pull overs …..my favourite
- hollow rocks holds with weight plate on feet and hands