- Pelvic control series on feet x 2
- Pelvic tilts [10]
- Arm lifts [5 per arm]
- Bird dogs [5 per arm]
- Wide booty thrusters [5,7] + Jefferson curl [5,7] x 2
- Isometric quarantine roll-downs [3,5 x 10 sec] + Gut smash x 3
- Supine forward roll press [4,6 x 10 sec] + Banded spinal segmentation [7,10] x 2
- Iso tuck cross ground press [6,9] + Anterior shoulder smash x 2
- Planche n’ pike [3,5 x 3,5 sec] + Wrist push-up [7,10] x 2
Conditioning
As a group of N people, complete the following reps collectively (in order):
- [20 x N] Hinge hops
- [70 x N] Hollowbody leg pulses
- [30 x N] Hinge hops
- [60 x N] Hollowbody leg pulses
- [40 x N] Hinge hops
- [50 x N] Hollowbody leg pulses
- [50 x N] Hinge hops
- [40 x N] Hollowbody leg pulses
- [60 x N] Hinge hops
- [30 x N] Hollowbody leg pulses