Side hollow rock; lying on your side with neck supported and body hollowed out with legs straight, push your torso up to rock. (www.drillsandskills.com)
Warm-up:
5 rounds of 10 each
hollow rocks, L side rocks, R side rocks and supermans
Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
1. Hand in high band behind back + turn away w/ palm to ceiling (1:00 each)
2. Hand in high band + trailing leg, role palms up 5sec / stretch 10sec (2:00 each)
3. Foam roller with bar overhead (2:00)
4. Wall squat (4:00)
Overhead Squats; 12,5,5,5 rep max weight.
Workout:
for time
1000m row
21-15-9
Overhead Squats (men 95lbs / women 65lbs)
Burpees
