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Training Plan for Friday July 27th 2018

A) 3 rounds of

- 30s hollow rock
- 30s hollow hold variation
- 30s deadbug hold
- approx 1 min rest

B) 6 rounds - 45s on 15s off

- air bike
- i) strict toes to bar ii) v-up iii) tuck up iv) sit up
- cal row
- max time in glute bridge hold
- step down box jumps 

C) 2 rounds

- 10 push up to plank
- 8/8 single arm prone snow angels

Notes:

- hollow must have shoulder blades and tail bone off the floor
- goal is one steady pace during bike, row and box jump in part B)