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)
Strength accessory - 4 sets of: - Hanging knee tuck x 6-20 (Alt: DB hollow tuck) - DB Incline T-raises x 10-15 (1-2 RIR)
Strength Accessory - 3 sets of: - Standing BB curls x 6-10 (1-2 RIR) - Kick-backs x 15-25 p/s (1-2 RIR) - SL DB Calf-raise x 6-10 p/s (1-2 RIR) *No rest between exercises Conditioning finisher - Block
Recovery Conditioning Circuits - 3x7 mins at RPE 6: 1. Prone SL slider straight hip adductions x 6 p/s + Bike x 8 cal. 2. Hollow DB chest-fly x 15-20 (1-2 RIR) + Row x 8 cal. 3. Ring/TRX skull-crusher
