Strength Work
Push/Pull/Core
40/20 x 12
1 – Handstand hold
2 – Seated banded row
3 – Hollow body hold (or progressions for the hollow hold)
#Work for 40 seconds, rest for 20. Complete the cycle a total of 8 times.
Workout
4 RFT
20 KB Swings (53/35)
12 Hand release Push ups
16 Russian twists/total (53/35)
^If you don’t want to watch the twist video, yes, your feet have to be off the ground.
**Getting in some more push/pull work after Wednesday’s jerks and gorilla rows. One thing that you shouldn’t overlook today is how much core work there is. Yes, you see it in the hollow holds and Russian twists, but you need a solid midsection for all the other movements – to help maintain an upright position. Let’s not overlook the rows or push ups, either! Yes, you want to be sitting nice and tall for the rows, and have your whole body come up off the ground at the same time – straight like a PVC pipe as you press up.
“When do we do abs?” you might ask? Every.damn.day.