Skill: Hollow Body

2 x 5 Hollow Hold to Superman (:03 pause at each position)

Every Minute On the Minute for 6:00 of:

:30 Hollow Hold

 

Conditioning: Every minute on the minute for 18 Minutes:
1) 12 Calorie Row
2) 40 Double-Unders
3) 10 Pull-Ups

Scale the Double-Unders to 20 attempts or 100 Singles and the Pull-Ups to banded or reduced volume as needed to allow for the reps to be completed with at least 10 seconds of transition time between stations.