Skill
2 rounds of Tabata alternating between
Arch Hold
Hollow Hold

We’ll start today off with some important body position work. The hollow and arch come into play with many gymnastics movements including kipping pull-ups and toes to bar. Try to imagine yourself hanging from a bar when you are working through these tabatas. For the arch position you will be laying on your stomach, squeeze your legs together as you lift them off the floor and focus on keeping your arms straight and shoulder width apart. The hollow position will most likely be more difficult. Luckily there are many ways to scale this position. the most important part is that your low back is always pressing into the ground while you lift the top of your shoulders off the ground as if you are trying to look down at your feet. If your back starts to arch you need to adjust your position or take a break. You can make things a little easier by pulling one or both knees into your chest or hold your arms by your sides rather than over your head.

Workout of the Day
AMRAP in 12 minutes
8 weighted step ups
4 alternating devil press

Grab a dumbbell and a box and get ready for twelve minutes of fun:) You’ll be hanging on to your weight in any way that would like for the step ups. Try a couple different variations before the workout starts to find your favorite way or a few options to switch between. The devil press is basically a burpee plus a dumbbell snatch. Make sure to get your feet up as close to the dumbbell as possible to make sure you’re in a solid position for the snatch. Your score will be rounds plus reps today. Happy Monday!

standard: 35/20 lb, step ups
rx: 50/35 lb, 24/20″
sport: 55/40 lb, 24/20″
overachiever: 65/45 lb, 24/20″