6 Minutes Foam Roll/LXB Smash – Athlete’s Choice

Tabata (20s work/10sec rest) x 2 Rounds (4 Minutes)
(1) Hollow Rock or Hold
(2) Superman Extensions
(3) Scap Push-up
(4) Alternating Tripod w/ Overhead Reach

10 Minutes Practicing T2B Progression

Beginner: 15sec GHD Hollow Hold + 15sec GHD Hip Extension Hold (arms overhead)
Intermediate: Accumulate a total of 30 Hollow Lat Pullback
Advanced: Accumulate a total of 30 Alternating Single Leg T2B (15e/side)

Hollow Lat Pullback (3rd video): https://www.instagram.com/p/CeCq53yL4Zb/?utm_source=ig_web_copy_link
Alt Single Leg T2B: https://youtu.be/Yk47QqV2g_c

3 Sets
20 Alternating Tall Kneeling KB Hip to Halo
12-15 DB Pullover
10-15 Abwheel Rollout

(1) https://youtu.be/4frRMFUlaFs

AMRAP in 9 Minutes:
100 Single Under | 50 Double Under
30 Alt KB Gorilla Row (15e/side)*
20 KB Push-up
10 Tall Plank Knee to Elbow (L+R=1)

*Rx weight is an appropriate weight you can complete the rows with with good form | Rx+ weight is 53/35# KB’s

1 Complete Round = 160 | 110 reps

Tall Plank K2E: https://youtu.be/TN4CE7BeluY?t=1

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