"Feel The Burn"

Mitch GHD Hollow Body.jpg

Warm Up (Complete):

  • 100 Jump Rope

Then...

10-1:

  • Jumping Jacks
  • Mountain Climbers

Strength (5 Rounds):

  • 10 Barbell Lunges (5/5)
  • 5 Box Jumps OR Step Ups (Tall)
  • 5-10 Handstand Push Ups
    * Scale HSPU to 2x Seated DB Press *
    * Rest 1-2 min between rounds *
    * Increase weight on Lunges each set *

Met-Con (30-20-10):

  • Air Squat
  • Hollow Rocks
    * 200m Run OR Row Between Rounds *
    * Scale Hollow Rocks to 2x sec on Hollow Hold *

Cash Out (5 Rounds):

  • 10 V-Ups
  • 10 Tuck Ups
  • 10 sec Hollow Body Hold
    * Rest as needed *

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Banded Shoulder Distraction
  • Smash Shoulders w/Ball
  • Ankles/Calves
  • Cobra
  • Childs Pose
  • Fragon
  • Foam Roll