A) Emom x 12
1st- 35 sec hollow body hold
2nd- 35 sec Superman hold
*For hollw body holds, legs and shoulders should be raised off of ground just inches.
*Superman is relatively similar but instead of legs and shoulders it is chest and pelvis.
B) For Time
9 Thrusters 115/75
15 pull ups
9 Ring dips/parallel bar dips/Box dips
15 Sumo deadlift highpulls 70/53 53/35
*Thrusters should be more challenging than usual.
*scale pull ups as needed. Tempo ring rows and lightly banded strict pull-ups are great options.
*Sumo deadlift high pulls should go from ground to anywhere over pec height.
Posted on Fri, June 30, 2017
by Paloma D