Skill

8×20 sec on, 10 sec off: arch hold
8×20 sec on, 10 sec off: hollow hold

You’ll be completing a full 4 minute interval of arch holds before rolling over and doing the same for hollow holds. Be dilligent about scaling the hollow hold so that you keep a compressed core and a lower back rounded against the graound. If you feel yourself spilling your core, then tuck your arms and legs a little closer in to each other to find that strong position.

Workout of the Day

AMRAP in 10 minutes:
20 weighted step ups (single dumbbell)
10 pull ups (strict or kipping)

The step ups here are meant to be a bit of a slog, interrupted briefly by a set of pull ups each round. Scale the pull ups to take no more than about 30-45 seconds to complete, whether you’re going strict or kipping, banded or ring rows. Hold your dumbbell any way you’d like on the step ups and be sure to get all the way tall at the top before going back down.

standard: 35/20 pound dumbbell, 20/12 inch box
rx and sport: 50/35 pound dumbbell, 24/20 inch box
metcon: 5×1:30 on, 0:30 off