Time: 35

200m Run
5 Inch Worms
3 Rounds
10 Banded External Rotation
10 Banded Internal Rotation
10 Cossack Squats (5 e/s)
For Everyone:
Work on hollow and arch position, starting on the ground. Focus on holding the positions for a short period of time, moving back and forth between the two. Then go to the bar and have them perform hollow and arch holds on the bar. Emphasize active scaps and shoulders during this phase, that way when dynamic movement starts the shoulders are ready.

Then: 3 sets

5 Arch Hollow Swings
5 Toes to Bar

4 Arch-Hollow Swings
3 Knees to Elbow
2 Toes to Bar

4 Arch-Hollow Swings
3 Dynamic Knees Raises (using arch-hollow swing)
2 Knees to Elbow

4 Arch-Hollow Swings
3 Dynamic Knees Raises (using arch-hollow swing)

Deadhang hold practice, working on hollow swing progression (use bands if needed)
If appropriate, build to sets of 3 Dynamic Knees Raises (using arch-hollow swing)

Part 1
Time: 20
Primary: Ventilation - Secondary: Plumbing


12 Minute AMRAP
12 Back Squats 135/95
10 Toes to Bar
12 Deadlifts 135/95

12 Minute AMRAP
12 Back Squats 115/85
10 Toes to Bar
12 Deadlifts 115/85

12 Minute AMRAP
12 Back Squats 95/65
10 Hanging knee raises
12 Deadlifts 95/65

12 Minute AMRAP
12 Front Squats 55/35
10 Hanging Knee Raises
12 Deadlifts 55/35

12 Minute AMRAP
12 Airsquat -> To Box if Needed
10 Sit-ups -> Elbow plank 10seconds
12 Kb Deadlifts 35/18

We want this one to burn and fill the legs and core, but still be sustainable for all 12 minutes. Members should be able to hold close to unbroken sets throughout the workout, and maintain solid form throughout as well. Use the breaks in between movements to rest, and make sure you are ready for a big set when you start the next movement. All back squats are from the ground, review how to bring the bar over the head before starting the workout.

Part 2
Time: 5
Primary: Electricity - Secondary: Plumbing

Extra Credit:
3 Rounds
15 Banded Hamstring Curls
10 Peterson Step-ups
30s Arch-body Hold

(Review at end of class for any members that want extra work)

Movement should be slow and controlled, focusing on muscle activation and full range of motion. Be cautious when picking a band for the hamstring curls, go for the lighter one. We very rarely isolate the hamstrings so going too heavy could result in a hard time walking tomorrow. Peterson Step-ups should be on a short box or plate stack so that movement is smooth throughout. Focus on lower erector and glute activation in Arch-body Hold, and keep those legs up!

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