November 15, 2018 – Functional Mobility

November 15, 2018 – Functional Mobility

HOLLOW ARCH PREP


Roll through this warm up Twice
60 sec Kneeling Box Shoulder Stretch
10 Up Dog Down Dogs
8 Quadruped Twists to each side

Then

10 sec each movement Wrist Mobility Circuit

HOLLOW COMPLEX

1 Rounds of the Hollow Complex for perfection:
20 Hollow Lifts
20 Hollow Rocks
20 sec Hollow Hold

A. Hollow Body Hold 1 x Max Seconds

Hollow Body Hold for Max Duration

ARCH COMPLEX

1 Round for perfection:
20 Arch Lifts
20 Arch Rocks
20 sec Arch Hold

B. Arch Hold 1 x Max Seconds

Arch Hold for Max Duration

C. 9 minute EMOM of Hollow Body Holds, Arch Holds, and Beat Swing on Bars

Every 1 minute for 9 minutes (3 rounds):
Minute 1
Hollow Body Hold for 10-20 seconds
Minute 2
Arch Hold for 10-20 seconds
Minute 3
8-10 Beat Swing on Bars

All reps performed on the bar

HANDSTAND DRILL

Complete one set of each for perfection:
10 Standing Hollow Body Shoulder Shrugs
10 Dumbbell Hollow Body Shoulder Shrugs
10 Handstand Shoulder Shrugs

Then

10 Handstand Rocks

D. Wall Facing Handstand Hold 1 x Max Seconds

Wall Facing Handstand Hold for Max Duration

E. Handstand Shoulder Tap Max Reps

Max Handstand Shoulder Taps

F. Wheel Barrow Accumulation

In teams of 2:

Wheel Barrow Accumulation
with a Partner
Accumulate 100m of Wheel Barrow

(60 meters if struggling)Scoring: Not Scored

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