Skill

EMOM for 6 minutes
:30s Hollow Rock or Hold

Focus on good position here. Your lower back should remain in contact with the floor while you are holding this position. You can choose to rock or hold depending on what is more manageable. There are many ways to scale this position. You can pull one or both legs in or put your arms down next to your sides. Whatever position you choose make sure to focus on quality over quantity and come down to rest early if you need to.

Workout of the day

AMRAP in 15 minutes
15 kettlebell swings
5 left arm overhead walking lunge steps
10 alternating one legged squats
5 right arm overhead walking lunge steps

Workout notes

There are lots of ways to scale today’s workout. If the overhead position is difficult for you during the lunges you can bring the weight down to your chest and hold it goblet style. Pistol squats are also quite difficult. Spend some time before the workout going over all the different ways that this movement can be scaled. The simplest ways to scale would be going with a step up or air squat but there are many other ways to achieve the same stimulus as a pistol if you’re not quite ready to work through the full range of motion here. Test out your kettlebell for the swings and the lunges before the workout starts to make sure the weight you choose works for both movements.

Scaling

standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg
overachiever: 40/28 kg