Prep Work2X30 Table top stretch
2X30 Elevated hamstring stretch-(Kick your foot up on top of a box with a straight knee and pull your chest down towards your knee)
2X30 Couch stretch
Tempo Back squat
5X5 @ 50-60% 1 RM
****We are looking for the bottom position to be just below parallel, not resting on your calves.
4 rds for time
10 Alternating jumping lunges
10 Push ups
rest 30 Seconds
-2X :30 Chin over bar hold-Supinated grip
–2X :30 Arch hold-To start, lie facedown on your belly with your arms outstretched overhead and your legs straight and together. As you can imagine, the goal here is to completely arch your entire body as much as possible, so lift both your upper and lower body as high as you can towards the ceiling. Focus on engaging your glutes and mid-back so you are not exclusively arching from your lower back.
-2X :30 Chin over bar hold-Pronated grip
-2X :30 Hollow hold