Thursday 10/20

WARM UP
1 round
25 feet high knees
25 feet but kicks
25 feet inch worms WITH HOLLOW HOLD at top of push up
Then
:30 hollow hold with feet tucked in and arms reaching forward toward feet
:30 sec hollow hold bringing knees toward chest arms still extended
:30 sec hollow hold with legs extended straight up
:30 sec hollow hold while slowly transitioning to legs and arms extended fully
Then
1:00 minutes of arch hold
Then
Then 3 rounds of 20 beat swings on the bar remembering these positions you just practiced

ARCH BODY POSITION (PRONE ON THE FLOOR)
Chest and quads are lifted off the floor
Knees and elbows are locked
Arms are by the ears with active shoulders
Ankles are in plantar flexion with pointed toes

**HOLLOW BODY POSITION (SUPINE ON THE FLOOR)
No space between lumbar spine and floor
Scapulae are elevated off the ground
Hip is extended with a posterior pelvic tilt
Knees and elbows are locked
Arms are by the ears with active shoulders
Ankles in plantar flexion with pointed toes

:10 SKILL
“Misfit Sets” of Pull Ups
4 Rounds
1 Smooth Set of Pull Ups
Rest 2:00 between sets
Then,
1 Big Set of pull ups, but not to failure.
No bands today. Ring or bar pull ups, strict first
Quick toes to bar review remembering the hollow and arch we just practiced

:35 WOD
2 Rounds
12 Burpee Box Jump Over 30/24″
24 Toes to Bar
12 Burpee Box Jump Overs 30/24″
Rest 2:00

TARGET SCORE: Sub 10 Min (Working Time)

Cool down
Childs Pose

Downward Dog