Mid-line conditioning:
10 minutes of 30 seconds on 30 seconds off
Hollow rocks
Superman pulses
The hollow rocks will be the rocking motion not static version, and the supermans are pulse up hold for 1 second and go down.
Conditioning:
Partner workout 18 minute AMRAP
One partner will complete as many toes to bar as possible in the time it takes their partner to complete 40 double unders.
Your team score will be the amount of toes to bar completed. Don't lose count 😉
Note: If you have hand protection wear it!!!!
Extras:
Warm up to a heavy clean and jerk. Then complete the following:
6x1 Clean and jerk with good rest in between
6x1 Hang clean
3x3 Heavy deadlift