tip-try-hollow-body-holds

ATHLETE

A. 4 min Tabata Hollowman
20 sec Hollow Hold, 10 sec Superman

B. 4 min Alternating Tabata (20 sec work, 10 sec rest)
AbMat Situp
DB Russian Twist

C. “Rally Cry”
Teams of 3-4
AMRAP 20*
10 KBS (70/53)(53/35)(35/25)
10m Walking Lunge
40m Prowler Push/Sled Pull (Alternate)

*Score is the total number of rounds per team. One athlete works at a time.

GYMNASTICS SKILLS & DRILLS

A. Tabata Hollowman
20 sec Hollow Hold, 10 sec Superman for 4 minutes

B. 4-5 Rounds:
5-10 Chin Ups (supinated grip)
10 Pistols, Pistol progressions, or Air Squats
0:20-0:30 L- Sit
Rest 1:00

C. EMOM10
Min 1: 10-15 T2B
Min 2: 14-20 Walking Lunge Steps