Skill

Tabata hollow hold or rock

8 rounds of 20 seconds of work and 10 seconds of rest
You can choose to hold the hollow position or rock depending on your preference. Focus on maintaining good position. Your lower back should always be in contact with the floor. If you’re back starts to arch make sure to rest. Bring one knee in, both knees in or hands to your side to scale the difficulty.

Workout of the day

AMRAP in 15 minutes
5 strict press
10 front rack walking lunge steps
5 strict press
10 sumo deadlift high pull

Workout notes

Today’s workout involves the always sneaky strict press. Out of the three lifts involved in today’s fifteen minute AMRAP, this is the one that should decide your weight. Focus on engaging your midline and keeping your legs squeezed straight as you press the weight overhead. You will also be using the bar for front rack lunge steps and sumo deadlift high pulls. Both of these lifts are also quite difficult so ending up with a weight that is on the lighter side will definitely not be a bad thing.

Scaling

standard: 75/55 lb
rx: 95/65 lb
sport: 115/75 lb
overachiever: 135/95 lb