A. Back squat – Find your 2 rep max.
B. “Rhiannon” – 10 minutes of double-unders for max total reps. If DUs aren’t your strength, you can practice them for 10 minutes, and still keep track of successful reps. Make sure you try to keep your ankles relaxed, and let your heels gently touch the ground when you jump! This is a lot of skipping, and your calves will get angry if you’re not careful with your jumping mechanics. Compare to Sept 28 2016, Nov 5 2015.
C. Midline work
- 3 max effort plate tuck or hollow holds. Challenge yourself with the position here. If you’re easily getting a minute in the tuck position, it’s time to step up your game. Focus on keeping the lower back flat on the floor, and keeping the shoulders off the mat (push the plate towards the ceiling, directly above your shoulders).
- V-ups – accumulate a total of 35-50 reps. Some of you may need to scale the number even further, but make sure you’re still challenging yourself!
- 3 sets of 5-10 piked leg lifts.