Wednesday 07/23/2025

WARM UP / STRENGTH

TABATA (:20 Work / :10 Rest) 8 Rounds (4 min total)

Hollow Rock / Hollow Hold or Tuck Hold

*making it all 8 rounds in a true hollow position is elite! So scale as needed!

STABILITY

AMRAP 10 (For Quality)

10/10 Single Leg Split Squats (slow tempo descents)

10 Double DB Sumo Deadlifts

10 Banded Glute Bridge

10 Alt. Cossack Squats

STRENGTH

5 Rounds For Quality:

15 Banded Strict Pull Ups (THICK band!) / / or Ring Row (aim for UBK / 2 or less sets)

50ft Double DB / KB overhead carry (moderate)

CASH OUT

5 Min Rope Climb Practice

Pull to Stand / Leg Wraps / Rope Climb