Thursday October 10

Warm-Up

2 x

12 Hips to Wall

12 Dolphin Push-Ups

6 Prone Y’s

6 Rolling Split Straddles

Skill – Hollow Position

Roughly 30sec in each position:

1. hands towards feet, sternum-to-belly button so shoulders are off floor, but keep knees bent with feet on floor;
2. as above, but with feet off floor and knees into chest;
3. as above, but with one leg straight;
4. repeat, with other leg straight;
5. repeat, with both legs straight; and,
6. repeat, with both legs straight and arms overhead, in line with ears.

Strength – Good Mornings (20min cap)

7(bar)-5-5-3-3-3-3

Finisher (15min cap)

5rds (NFT) of

5 Three-Count Negative Push-Ups* + 5 Weighted Side Bends/side

* slowly descend while counting to 5-1000

Push-Up Scaling:

• Scale Down #1 to Knees on the Floor
• Scale Down #2 to Hands on a Box
• Scale Up #1 to hands on 10lb bumpers or 15lb bumpers
• Scale Up #2 to feet on 45lb bumper (in addition to Scale Up #1)