Warm Up:
Dowel Game
Shoulder activation & mobility
Skill work: Hollow body hold position
Work sets of ten of hollow body position on floor, hollow body on bar, hollow body hold on beat swing. Focus on lat activation; pulling shoulder blades down as the chest goes up. For a visual here is a drill on rings, but we want you to learn what that activation feels like.
WORK: 10 MIN EMOM
3 TTB
3 CTB
Rx2: Knees to Elbows/Pull Ups
Rx3: Knees to chest/Ring Rows (5)
REST 5 MINS
Then row 10 mins for metres, changing SPM every 2 mins as follows:
26/30/26/30/26
SILVERS:
Push Press 5-5-5+ incr weight
WOD: 10 MIN EMOM
1 Pull Up - Can be any modification of pull up including low bar pull up or banded strict pull up
3 Hollow Rocks
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