Warm Up
30-foot walk on toes
30-foot walk on toes backwards
30-foot walk on heels
30-foot lunge walk – arms locked out overhead
30-foot butt kickers
30-foot high knees
30-foot inch worms
Hollow Progressions
Hold each for :30.
Hollow hold with feet tucked in and arms reaching forward toward feet
Hollow hold bringing knees toward chest arms still extended
Hollow hold with legs extended straight up
Hollow hold while slowly transitioning to legs and arms extended fully
Arch hold with arms straight by ears, glutes tight and feet together


Bar Muscle Up Progressions
6 Beat Swings
2 Beat Swings + Pull Up (Chin over bar or as high as you can pull)
2 Beat Swings + Chest to Bar (Or as high as you can go)
Beat Swing + BMU


:20 WOD
AMRAP 12 Minutes
4 Bar Muscle Ups (Or 8 Burpee Pull-ups OR 8 Burpee Ring Rows)
10×25’ Shuttle Runs
Target number of Rounds: 7+ rounds
Stimulus is steady pacing across the entire metcon. Athletes should plan on pacing all movements
(including shuttle runs) in a fashion that will allow them to stay in almost constant movement without
the need for excessive rest.


:35 Accessory Work
Alt. DB Bench
4 sets: 10 reps (each side)
Rest 1:00 between sets

Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended
overhead and then repeat with other side. Don’t not throw DB’s down. *

Weighted Hip Thrust
4 sets: 10 reps
Rest 1:00 between sets
Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet
squat width apart and drive through the heels to elevate the hips until extension is reached.