WARM UP:
General Joint Movement x 1-2:00
All 4s Round & Extending x 10
Open Book x 5ea
Forward Hurdle Walk + Lunge and Reach x 3ea
Leg Cradle + Lat Lunge x 3ea
Backward Hurdle Walk + Elbow 2 Instep x 3ea
Push Up Hand Walk x5 total
Squat Jumps x 3

HYDRO:
Every 3:00 perform 3-5 weighted pull ups with 50% 1RM for 5 total sets

Scale to bodyweight only pull ups for 2-4 reps which can be broken, if needed…

Move to tempo banded pull ups, negatives, negatives plus partials or tough Ring rows…

AT HOME:
Door pull ups, table rows or bent over Rows, etc

WORKOUT:
10 Alt. DB Snatches (40-55/55-70#)
1:00 Hollow Hold/Plank Hold (Alt. rounds)
(10:00 AMRAP)

Perform hollow holds on odds rds and plank holds on even rounds with the goal to get to round 4 or 5 on this one…

Pick a DB weight that takes about 60 secs to perform 10 reps or so and scale Hollow holds to a variation that allows completion in 2 sets or less…

Hollow hold scale options:
1 bent knee (Alternate knee every 10 secs)
2 bent knees into chest + hand reach

AT HOME:
Sub in anything you have for Snatches, but the holds should be doable at home…

Justin VanBeek

Written by: Justin VanBeek

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