Skill: Hollow position on, and off the bar
Athletes will spend 14 minutes working on and developing awareness and strength in the hollow position.
*Capacity in this will help athletes to better understand how to use their midline, for strong and efficient gymnastic movements.
Every minute on the minute for 15 minutes, alternate between:
Minute 1: 2-4 Bar muscle ups
Minute 2: 8-12 Russian KB swings @ heavy weight
Minute 3: 10-14 Pause HR push ups
*Athletes who do not yet have bar muscle ups will complete 5-7 strict pull ups. Bands are encouraged to help keep consistent reps each round!!