Grab light/med KB

200M run

30’ Spider-Man Lunge

30’ Walking Kicks

10 KB deadlifts

10 Russian Swings

10 Goblet Squats

15 sec hollow hold

5 V-Ups

Super Squat Hip Sequence: See video below, courtesy of Mobility WOD



Min 1 – 15 Russian KB Swings (70/53)

Min 2 – 15 Hollow Rocks + :20 Hollow Hold

Min 3 – 15 Goblet Squats (70/53)

Min 4 – :45 Right Side Plank

Min 5 – :45 Left Side Plank

Video courtesy of The Free+style Connection.  Carol Paoli breaking down the Hollow Rock. Core stability is our focus today.  In the two KB movements, focus on keeping the core tight to avoid throwing your back out.  In the Hollow rock/hold and the planks, again, tight core will be your goal here.  Also, side planks are to be done on your forearms.

Scaling Options:

KB weight -> 53/35 -> as needed

Hollow rocks -> hands at side

Side plank -> use free hand to stabilize

Cool Down:

Cobra pose – 2 Min


Child’s Pose – 2 Min

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