Hollow hold variations: Bent - Straight-leg - Band-pulldown
Conditioning circuit - 18 mins - Every 2 mins:
- Jog at 5 RPE x 1st/2nd tree
+ Ring chin-ups/BW chin-ups x 3 RIR (1st)
- Rowing at 5 RPE x 40 sec.
+ Close-grip push-ups x 3 RIR (Min: 8) (2nd)
- Heels-up cossack switches x 6 p/s
+ Hollow tucks x 10-30 (3rd)
Mobility circuit - 2-3 rounds of: - Cat-cow x 10 - Glute-bridge w/ band adduction hold x 10 p/s - Mini-band overhead reach x 10
- Conditioning - Long intervals: 6 rounds (2 min on at RPE 8/1 mins AR): 1. Row/Bike x 5/8/12 cal. + Plate twist x 12 p/s AR: Row/Bike at RPE 4 2. Slider mountain climber x 12 (6 p/s) + Bicycle crunch
15 mins (40 sec. on at RPE 6/20 sec. off) or Reps: - Bike - Landmine split-jerk x 6 p/s - Row - Half-kneeling band pull-down x 10-15 - Skipping *2 mins rest 15 mins (40 sec. on at RPE 6/20 sec. off) o
