Skill
5 rounds:
20 second hollow
40 second supine plank
20 second arch
40 second rest

Tuck in any number of arms and/or legs if needed to sustain the hollow hold for the whole 20 seconds every round.

Convince your coach to read out some trivia. Bonus points if you make them do a Trebek impression.

Workout of the Day
AMRAP in 15 minutes with a partner:
30 box jump overs total, one person working at a time
10 synchronized devil presses

Split up the box jump overs however you’d like each round and work until 30 total reps have been completed. You’ll both be doing 10 devil presses each round, and should be hitting the bottom and top position of each rep at the same time. Communicate with your partner to let them know when you need rest and when you are ready to work. The box height is the same across the board to allow for faster transitions for mixed pairs.

This workout is a repeat from December 23rd.

standard: 35/20 pound dumbbell, 12 inch box
rx: 50/35 pound dumbbell, 20 inch box
sport: 50/35 pound dumbbell, 24 inch box
metcon: 3×4:00 on, 1:00 off